Wednesday, February 10, 2010

Organizing the CDL Corporate 5K Team

CDWS/CDL Team For the 2nd year in a row, Jason and I are organizing a team at work to participate in Track Shack's Corporate 5K. We had a team of 7 (plus my parents and cheerleader Sammy) participate last year, including three completing their very first 5K. Our goal this year is to recruit 20.

We had a great kick-off meeting on Monday, and as of today already have 5 people registered for the race. We're turning it into a wellness challenge, to promote our theme, "Learning to Live Well," and involve everyone who wants to participate any way they can -- walk, run, or cheer us on while following their own wellness journey.

New for this year, we're designing team shirts and organizing group training sessions for runners and walkers. I'll be leading a group of beginners through the Couch to 5K program. I'm always excited to introduce new people into the wonderful world of running, so I'm really looking forward to this. Our apartment will be race day headquarters for our team, and we'll have a little post-race party there to share stories, photos, and food. We've setup a blog, twitter account, and facebook page to keep everyone updated and motivated.

If you are organizing your own team at work, what are some of the things you are doing to help recruit runners/walkers and keep them motivated?

Tuesday, February 9, 2010

Fitness Assessment Results

The UCF Faculty and Staff Research and Wellness Center administers fitness assessments for free that measure the following areas: Blood Pressure, Resting Heart Rate, Body Composition, Cardiovascular Fitness, Flexibility, Muscular Endurance, and Muscular Strength. Each test is given a score and rated on a scale from Needs Work, Fair, Fit, or Excellent.

I had my first assessment done on October 13, 2009 and my second one today. The first was after triathlon season ended, and about a month after I began marathon training. During triathlon season, I had a hard time balancing the amount of food I ate with the increased level of activity, and I gained about 15 lbs. After Thanksgiving, I got serious about losing the extra weight.  Now that marathon training is over, I wanted to see how much I've improved in the last four months.  I'm very pleased with the results. Below is a summary of the results compared to those from 4 months ago in October.

Body Fat = 17.8% (Excellent)
This test involves pinching skinfolds in 3 different areas, then the computer does the calculations to give you the body fat percentage. I've lost over 15 lbs since Thanksgiving, but I was curious to see how my body composition changed. The numbers on the scale only tell part of the story. In October, my body fat content was 26.5% placing me in the "Fair" category. I've lost almost 9% body fat, now placing me in the "Excellent" category, so that's a huge improvement. The report I received says that on average, female athletes have a body fat score of 12-22%. Below are the measurements used to determine this.

October Today Difference %
Weight 138 124 -14 -10.1%
Tricep Skinfold 17.5 12.5 -5 -28.6%
Suprailium Skinfold (mid section) 27.5 13 -14.5 -52.7%
Thigh Skinfold 26 19.5 -6.5 -25%

Resting Heart Rate = 54 bpm (Excellent)
It was 60 bpm in October, which was also Excellent. I need to do this in the morning when I wake up to get a more accurate reading, but I keep forgetting. I'm going to try to incorporate that into my morning routine.


Aerobic Fitness = 52.1 ml/kg/min (Excellent)
This test involves stepping up and down on a step at a given cadence for 3-5 minutes while wearing a heart rate monitor. Every minute your heart rate is recorded until it levels out. My score was 37.3 in October, placing me in the "Fit" category. I was at first surprised to see such a big improvement in this area, but then I remembered that I have 5 months of marathon training behind me now. The scale in this category goes up to 55, so I'm truly at the peak of my aerobic fitness.

Sit Reach = 19 cm (Needs Improvement)
This test measures flexibility and as you can see, I am pretty inflexible. This is at the very low end of the "Needs Improvement" scale and only 2 cms better than last time. It surprises me a little that I am not more flexible since I do so much yoga, but this specifically measures hamstrings and lower back flexibility, and I've never been able to touch my toes. I'm going to work on this more and hope to show a significant improvement next time.

Crunches = 29 (Fit)
This test measures the strength of my stomach muscles and how long they can move before getting tired. I basically had to do as many crunches in a row as I could while maintaining a specific cadence. I have been working on strengthening my core, so I was pleased to see that I did 9 more than last time, moving me from the "Fair" category to "Fit." However, I still have lots of room for improvement. The scale goes up to 55.

Push-Ups = 32 (Excellent)
This test measures the strength and endurances of my upper body muscles. Like the previous test, I had to do as many push ups (on my knees) as I could while maintaining the same cadence throughout that I set when I started. I knew I would see an improvement in this category because I completed the 100 push up challenge since the last time. Last time I did 21, which barely put me in the "Excellent" category. This time I exceeded the scale, which only goes up to 31! That's awesome! I've definitely seen better definition in my upper body and I feel stronger than ever.

Total Fitness Score = 77 (Fit)
My total fitness score in October was 62, out of 100, placing me in the "Fit" category. I improved by 15 points since then, but I still have room for improvement -- 80+ is Excellent, so I'm not too far off.

I'm glad I redid this test at this point in my training and weight loss journey. As nice as it is to see the numbers on the scale go down, it's even better to see how my hard work has improved my body and physical abilities. I'm going to continue working on my weak areas and do this again in another 4 months, when I hope to see an Excellent rating across the board.

Monday, February 8, 2010

Who's out there? (Comments Requested)

I get comments to my blog from time to time, and see that I have 16 followers. There are probably others lurking and reading via rss feed, LJ, twitter or facebook.

I'd like to get to know you guys a little better, so if you don't mind please comment with the answers to the following questions:
  1. How/where did you find my blog?
  2. Why do you read my blog?
  3. What content have you found most / least valuable?
  4. What topic(s) would you like me to blog more / less about?
  5. How do you read my blog (rss, twitter, facebook, LJ, other)?
Thanks!

Sunday, February 7, 2010

Track Shack Victory Breakfast

Galloway Training Medal This morning at the Central Florida Zoo was the Track Shack Victory Breakfast that celebrates the end of the training season for the MarathonFest and Galloway Training programs. I did not attend last year, so it was neat to see everyone today in their normal clothes -- well almost, the breakfast had a western theme -- and see all the people that make this great program possible. We all wore the medals we've earned throughout the season, including the spiffy Galloway training finisher's medal you see pictured here, so that alone was reason enough to attend because when else are you going to wear all those medals? =P

The breakfast buffet consisted of scrambled eggs (we hope), toast, bagels, croissants, fruits, yogurt, waffles, and granola bars. After everyone got their food, the entertainment began. A group of four sang parodies of famous songs with words adopted for the occasion. It was a hoot! They even had "commercial" breaks with made up jingles for things like body glide. After the entertainment, they recognized all the pace group leaders, support volunteers, boston qualifiers, and Goofy runners. Then they gave out a ton of awards including athlete of the year, outstanding rookie and alumni, and other fun things like best injury and the dumbass award. The event ended with a slide show and the Mij award for the the runner with most passion and dedication to each program. The photo below is my pace group, the Road Runners, with all of our bling and western getup.

Saturday, February 6, 2010

Race Report: UCF Adventure Race 2010

Duck Duck Goose is ready to go!
"Duck Duck Goose" before the race

Adventure Racing 101
Adventure Racing 101

high ropes course
high ropes course

Kitzzy about to zip line at end of ropes course
zip line at end of ropes course

getting our barings
getting our barings

check point
check point

carrying the canoe
carrying the canoe

our egg survived the race!
our egg survived the race!

Duck Duck Goose is done!
Duck Duck Goose is done!
This was certainly an adventure! =) It forced me to go outside my comfort zone a bit, but I got through it in one piece. I'm very proud that we finished the entire course with all check points before the cut-off. There was a 4 hour time limit, after which you'd start losing check points. After 4 1/2 hours, you were disqualified. We finished in under 4 hours, and were not last! Yay! :)  (I'll update when official results are posted later next week.)

Pre Race
We had nice weather, cool and no rain, but the wind was fierce. This made everything far more difficult. Many teams were running late, so we got a late start, but that was fine because the sun was out by then. They had a little Adventure Racing 101 session to teach newbies (us) the basics. There are 2 rules in adventure racing: (1) race your own race, aka don't follow other teams who are probably going the wrong way; (2) if you don't have it, you don't need it -- we were required to have a helmet while on the bike, and a life vest while on the canoe. The rest of the gear (map, compas, water) was helpful, but you could still race without them.

Race Details
The race had 4 legs that each of the 40 teams completed in different order to spread out the field: trekking, cycling, challenge course, canoeing. Each leg began at the Reflection Pond, where you got instructions and the team passport for that leg. Following the instructions given, we made our way through the course to various checkpoints where we punched our passport. After we finished each leg, we returned to the Reflection Pond for the next passport. The first leg was assigned at random, then you got to choose the order in which to do the rest. We also had to carry a raw egg (some teams had to carry a water balloon) through the entire race with us, and got 2 minutes deducted off our final time if it was still intact when we finished.

Leg 1 - Trekking
We rode our bikes to the Observatory, dropped them off, and followed some trails to find 5 check points. As soon as we got there, we had to go off-road a bit to the check point station and show them our egg before beginning the trek. I fell off my bike and got all muddy right away, but was able to go on. Doug was not so lucky---a stick got tangled in his bike and broke his derailleur hanger, so he walked the bike back to the car and met us at Leg 2.

This leg was a bit frustrating for me because I can't run as fast as Jason for as long, so I was always trailing behind and he found most of the check points on his own. But I didn't give up and tried to run as much as I could.

Leg 2 - Challenge Ropes Course
After biking back to the Reflection Pond and getting our 2nd passport, we made our way to the ropes course and met up with Doug. This leg consisted of 5 check points, a "gear challenge," and the high ropes course.  We had to complete the "gear challenge" before gaining access to the ropes course.

The gear challenge consisted of our entire team making it across the "water" (marked area on the ground) by only stepping on 5 discs and carrying the egg, which could not come in direct contact with any of us so we had to hold it between 2 pieces of foam. The 5 discs had to always be in contact with one of us, or we'd lose it. We got into the groove quickly and made it through in no time.

We then had to put on a helmet and figure out, without any help from the staff, how to get the harness on and tie the ropes with hooks to it (I don't know all the technical terms). Once we did that, they checked it was done properly and let us onto the ropes course. The first part of the course was a huge cargo net. I started off well, but the higher I went the more anxious I got.

Once I made it to the top of the net, I fell apart. My brain could not comprehend how I could possibly not fall while standing on tiny cables. I froze and had to pull myself together before going on. With the help of my team mates, and hanging onto the ropes for dear life, I made it through the first section.

I was still a bit apprehensive as we moved along to the other 3 sections. However, since I had conquered the first one without dying, I felt more comfortable and confident I could do this. I got through the others 3 sections a bit quicker, mainly because I wanted to get it over with, but not without ample screaming =P Oh yeah, did I mention the ridiculous cross winds that made this even more terrifying? 

The last section was a zip line to lower us to the ground. That was fun and not as scary as it looked. (See video.) We forgot we were in a race for a moment, but quickly got back into it and found the 5 check points with little trouble.

Leg 3 - Biking
Jason and I rode back the Reflection pond and completed this leg without Doug, who walked backed to Lake Claire to wait for us to return to complete the last leg with us. This leg was not very challenging, except that biking into the wind sucked. It seemed that no matter which direction were rode, we had a headwind. After we found the 4 check points, I rode back to Lake Claire to wait with Doug while Jason rode back to the Reflection Pond to retrieve our last passport.

Leg 4 - Canoeing
When Jason got back, we grabbed life vests and 2 paddles, then walked over a bit to pick up the canoe, and the boys carried it to the dock. There was a check point along the trail way, then we had to canoe around Lake Claire for the other 4 check points. The wind was insane, making it very difficult to paddle. The boys paddled, and I manned the map/passport and prayed we wouldn't tip over. After getting all the punches, we had to return the canoe and tie it back up before getting the final punch. Jason returned to the Reflection Pond to drop off our last passport, then return to "cross the finish line" at 12:34 p.m.

Post-Race
After we checked in and showed that our egg was intact, they recorded our finish time, we filled out some feedback forms, got a raffle ticket and a t-shirt, then ate some yummy Qdoba (chicken, beans, salad and chips). We hung around after lunch for the awards and raffle, then headed home.

I had a lot of fun and would consider doing this race again next year, but maybe I'll put together an all girl team. I felt a little bad because I know I was holding Jason back during the race, and he had to work a lot harder than us, but we made it through without killing each other; I call that progress :) So what's next? Stay tuned to find out =P

View more race photos and videos on Flickr.

Friday, February 5, 2010

Adventure Racing

day 07/30 - handyman
I've run 5Ks, 10Ks, a 15K, half marathons, and I will run my first marathon in 3 weeks. Last year, I put my cross training and bike communing to good use and ventured beyond running to complete a duathlon (run-bike-run). I went outside my comfort zone, conquering my fear of swimming in a lake, and completed a few sprint triathlons. Tomorrow, I go one step further.

I will be participating with Team "Duck Duck Goose" in the UCF Adventure Race. The OA Annual Super Adventure Race is a sprint adventure race, taking teams about 3 hours to complete, that is fun for all types of racers whether they are seasoned or just a beginner. We don't know exactly what it will involve, but the site says to be prepared for lots of challenges, teamwork, climbing, paddling, navigation and a seriously great time.

I'll get to use my mountain bike, which has been seriously neglected since I bought it. Since there will be running involved too, we (by we, I mean Jason) had to change the clipless pedals so I can ride with regular shoes (see photo mosaic). Since we don't know exactly what to expect, I have no goals for this race other than to do my best and have FUN! This should be a blast and just the distraction we need to fend off taper madness :) I'm excited for the new adventure, and I will post all about it tomorrow night along what crazy adventure I'm considering next ;)

Thursday, February 4, 2010

Ladies Night at Track Shack

Ladies Night at Track Shack is a fundraiser for the Florida Hospital Track Shack Cancer Screening Program, which provides mammograms to under-served women in our community. It is the auxiliary event of the Lady Track Shack 5k presented by Florida Hospital. I really wanted to run the 5K this year, but since I'm doing the UCF Adventure race instead, I attended Ladies Night to support this great cause.

The entrance fee was $10, which got you free wine and beer (I really need to acquire a taste for these), lite snacks (fruit, cheese and crackers), 20% off all purchases, and all the goodies you see in the picture below. I think my favorite is the "Tri with Sway" headband! I love wearing headbands when I work out to keep the sweat and hair off my face, and I'm well on my way to a great collection. It's not quite as big as my tote bag collection, but it's growing :)

The event was really very well organized, as usually, because Track Shack never fails to impress. I had a lot of fun catching up with the gals from my Galloway group, and seeing what they look like in the light wearing normal clothes. See more photos of the event on Flickr.

day 6/30 - Loot from Ladies Night at Track Shack

Wednesday, February 3, 2010

Strength Training - Body Pump Class

I do plenty of cardio -- walking, running, cycling, swimming (soon), and kickboxing -- which has helped improved my fitness, build endurance, and shed several pounds. Even though I am at a healthy weight, I still have a bit of belly fat I'd like to do without, and I'd like my body to be more toned in general. So it's time that I seriously consider a strength training routine because feeding muscle helps burn more fat and will make me stronger. I've dabbled in it a bit with body weight exercises -- push ups, squats, lunges, core exercises, and even yoga -- because I hate lifting weights. These have helped and my upper body is definitely stronger, but it's not enough. I do not do it consistently, and don't know enough to do it on my own.

I joined the YMCA at downtown Orlando a few weeks ago, and got set up in their machines circuit, but I am still at a loss as to the right amount of weight, reps, and sets. I talked to Tim, one of their exercise class instructors and directors, and he recommended Body Pump 3x a week for best results. This morning was my first class, and it went well. It was challenging, but not as hard as I build up to be in my head.

Since this was my first time, I took it easy on the weights while I got used to the exercises. I can probably handle more weight next time now that I know what to expect. I did most of the squats and lunges at the end with just body weight. I mainly want to strengthen my upper body and not tire my legs too much. I may focus on lower body more after the marathon, but for now body weight squats and lunges will suffice.

I'll definitely be back next week. I don't want to add too much too fast, especially now that I am in marathon taper mode, so I'm going to try this once a week for now and see how it goes. I'll build up to 2-3 times a week after the marathon if I can find a way to fit into my triathlon training schedule.

Tuesday, February 2, 2010

Progress Update on 101 Things in 1001 Days

It's been almost 2 months (51 days) since I started 101 Things in 1001 Days List, and I've already made quite a bit of progress. My goal is to complete at least 30 items on the list in 2010. Some tasks I enjoy doing, but never seem to find the time, so I made them recur every month or every year for the duration for the project. Below is my progress so far.

Completed
  1. get down to and maintain my weight under 125 lbs - I've maintained it, and exceeded it, for 3 weeks so far.
  2. write a letter to myself to open in 1001
  3. run for 1 hour straight (with no walk breaks)
In Progress
  1. run a marathon - training done; race on 2/28
  2. build a 12 month emergency fund (take home pay) [7.3/12] 
  3. read 101 books (including 10 classics I've never read) [3/100] - Books Read
  4. learn to change the oil in my car - learned, but didn't finish
  5. do 100 full push-ups in a row [20/100]
  6. do 200 crunches in a row [50/200]
  7. do 25 pull ups [2/25]
    Monthly Tasks
    1. take a photo for FGR/TRP once a month [2/32] - Jan 2010, Feb 2010
    Yearly Tasks
    1. blog daily for 30 days each year [0/3] - February 2010 in progress
    2. document a day in my life in pictures each year [1/3] - New Year's Eve
    3. take a picture a day for 30 days in a row each year [0/3] - February 2010 in progress
    4. volunteer at one race each year [1/3] - Disney Marathon - Jan 10, 201

    Monday, February 1, 2010

    January 2010 Recap

    The end of January marks the end of marathon training and the begin of a 4 week taper. I've had a great running season, and I am more than ready to tackle this marathon, then switch my focus to triathlons for a bit. Thankfully, I have 2 races before the marathon to keep me busy and motivated.

    I joined the YMCA this month to have someplace to swim, attend exercise classes like kickboxing, and begin incorporating strength training regularly into my workout routine. So far I am loving it -- been to a few classes and done a few machines -- but have yet to make it to the pool.

    My running goal for January was to run 100 miles, but a few runs got cut short and that didn't happen. I almost went running yesterday to meet that goal, but realized how foolish it was to risk injury to meet an arbitrary goal -- not to mention that it's 109 when I add in the walking miles. Even at 97 miles, that's 10 more than last month and that's accomplishment enough for me. I also wanted to exercise an average of 1 hour a day (towards my goal of exercising 365 hours in 2010) and I exceeded that. Below are all the details.

    January Stats
    • walking = 12 miles; 3h 23m (I've been walking to the Y, which 1.2 roundtrip)
    • running = 97 miles; 20h 36m (about 1/2 of all exercise hours was running)
    • cycling = 14 miles; 2 hrs (includes trainer and spin class)
    • swimming = 0
    • other = 15hr 27m (includes yoga, core, strength, kickbox, etc)
    • total = 123 miles; 41h 25m (avg 1.3 hrs / day)
    Accomplishments
    Goals for February
    PS - The photo of the day will be posted later to the 30 Days - February 2010 Flickr Set. I won't always post them to the blog too, so check there if you wan't to keep up with them daily.
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