Friday, April 16, 2010

Friday Five: Corporate 5K Quickie Race Report

I need to write a proper race report for last night's Corporate 5K, but I have 100+ photos to go through and videos, and a busy day ahead, so I'll do it this weekend. In the meantime, you get a mini race report Friday Five style :)
  1. According to Track Shack, the race had 617 teams and 12,633 runners/walkers!
  2. Team Stats:
    • 34 registered participants; 31 completed the race (we had 9 last year + 1 cheerleader)
    • 12 completed their first 5K!
    • 7 returned from last year, and our cheerleader Sammy did the race this year
    1. One of our runners, Bob Reed sang the national anthem at the race with his quartet Makeshift. View the video on YouTube.
    2. Per my garmin, I ran 3.13 in 34:37 (11:03 min/mile pace). My clock time was 43:20 as it took almost 9 minutes to cross the start line. Read my mini race report on dailymile.
    3. Below is a group photo of most of the team before the race. You can see more photos on Flickr, and I'll be adding more to that album soon.
    not pictured: Alison, Beth, Bob, Danny, Don, Manny, Matt, Patricia, Regina, Shannon

    Thursday, April 15, 2010

    Three Things Thursday

    This will probably not be a regular feature, but I'm giving it a try today since I have things to say :)
    1. I've had 2 great swim workouts this week, and I'm finally getting the hang of bilateral breathing. I can only do it for 1 lap (50 yds) at a time and then I need a break, but that's progress! I also need to use a pull buoy or I get too tired/out of breath after one length, but that's ok. I'm focusing on building muscle memory for now and will work on doing it without the pull buoy later.
    2. Tonight is the Corporate 5K, and I'm really excited! We have 34 people in our team and most will be coming over to my place for a post-race potluck. For many of them, this will be their first 5k race, and that is super exciting! I plan to take a deluge of photos before, during, and after to document this milestone for them, and Jason will be running with the helmet cam again :)
    3. Because of a busy week of getting everything ready for the Corporate 5K tonight and Relay for Life tomorrow, we've not been able to bike to work this week. However, I managed to get in a 1 hour yoga workout yesterday that included abs and upper body strength. I really need to revise my training schedule and find time for core and upper body strength training at least once a week -- ideally twice.
    So that's all for this quickie post. I hope to post a race report tonight or tomorrow morning with lots of photos and videos. Go team Online@UCF!

    Wednesday, April 14, 2010

    One Green Thing: Vegetarian Diet

    In addition to living by candlelight during the month of April, we're also not eating any meat this month. I have to admit that my main motivation for not eating meat is not about being green, although that is a nice bonus. I'll tackle eating green in general in a different post, but here is a relevant excerpt from Planet Green's Top Green Eating Tips that talks about why easing up on meat is green:
    Ease up on the meat
    Meat is the most resource-intensive food on the table and eating less of it can be the single most green move a person makes. Producing meat requires huge amounts of water, grain, land, and other inputs including hormones and antibiotics, and leads to pollution of soil, air, and water. A pound of beef requires around 12,000 gallons of water to produce, compared to 60 gallons for a pound of potatoes. If you’re a meat eater, for starters, try cutting out a serving of meat each week.
    So why are we not eating meat this month? We've tried this before and always ended up coming back to meat, or at least fish, once a week or more. We reduced the amount of meat we consumed for a while, and I actually lost the taste for steak, but lately we've been going back to our old ways and eating chicken, pork, and event steak regularly. It just becomes easier to grill some meat and steam some vegetables and call it a night. This makes for very boring meals of the same stuff week after week. We've been meaning to give this a real shot for a while--it's even on my 101 things list--then Jason watched Food, Inc. and didn't want to eat meat for a while, so no better time like the present.

    It's been almost 2 weeks of eating only vegetarian meals, and I don't miss meat at all. At the beginning of the month, I said we'd eat fish if we had to, but we haven't feel the need yet. So what's different this time? I like beans now! lol My biggest hurdle before was getting enough protein to sustain my level of activity. Since I did not like beans, and don't care much for tofu, my options were very limited. There is only so much pasta and stir fry I can eat. But now with the addition of beans and grains, such as the amazing quinoa, the possibilities are endless.

    Another hurdle was all the extra planning that cooking vegetarian meals would entail since I didn't know enough to just throw something together. Not being familiar with many of these ingredients, it was difficult to know if I'd like a recipe and I hate wasting cooking time on something I won't like. Well, I convinced Jason to be the cook for this month too, so that solved the problem. He is way more patient and willing to take risk than I am, so I'm ok with letting him experiment for the month. I stocked up on canned soups just in case he made something I really didn't like, but I have not needed to resort to that yet. Oh yeah, I like soups now too.

    So if I'm not doing this to be green, what do I hope to get out of it? For me, this is an experiment in variety. It's allowing us to explore some new foods we wouldn't otherwise try, and I've got to say that our diet has seen more variety these past 2 weeks than I usually get all year! lol Here's some of the delicious meals we've tried so far:
    I'm not sure if we'll eat vegetarian forever, but I can certainly see this extending well past April. If we do add back meat, it will be only occasionally, mostly chicken and fish, and we'll make better choices about where they come from.

    Resources:

    Tuesday, April 13, 2010

    Final Corporate 5K Training Session

    Last Corporate 5k Training Run

    Today was our last training run before the Corporate 5k on Thursday. Our group has come a long way in just 2 short months, when running for 1 minute seemed like an eternity for most. Today those who've been following the Couch to 5k program ran 5 km in 41 minutes with only 2 minutes of walking. I'm so proud of what they've accomplished, and I can't wait to share their first 5k race with them.

    This is only a fraction of our Corporate 5k team. We recruited 34 coworkers, friends, and family who will be running and walking this race. I live 1/4 mile from the start, so we'll meet at my place for a pre-race group photo, walk to the start together, and have a post-race potluck at our apartment where we'll share race stories and watch the slideshow of all the photos and videos we've taken during training and the race. I can't wait!

    Monday, April 12, 2010

    Monday Brain Exchange: Training

    This week's Monday Brain Exchange topic is Training.

    Question: How do you train? Do you use a schedule, have a coach or go with the flow? Do you train alone or with group?

    For half and full marathons, I train with Track Shack's Galloway Group. The group technically meets three times a week on Tuesdays (tempo/hills/etc), Thursdays (track), and Saturdays (long runs). I usually only join them for the long runs on Saturday mornings (3 - 6 am start depending on distance) because it's easier and quicker for me to run on my own during the week, and then I get to sleep in a little :) I plan to join them at the track on Thursdays at 5 am starting in June to get in some structured speed work (maybe sooner so I can get used to it before I commit to being there weekly to set up the water cooler). We use Jeff Galloway's run/walk/run method for the long runs, but I typically run without walk breaks during the week for a little variety and to build up my endurance for short distances. However, I rarely race without walk breaks because I am always slower when I run non-stop.

    For triathlons, I trained on my own and informally with some meetup groups (see my Orlando Groups page) and friends last year. Jason and I do some of our training together -- meaning at the same time -- but our paces are so different (read he is faster than me in all 3 sports =P) that we can rarely actually do it together. We did go on a nice bike ride this Sunday where we stayed mostly together. We'd sprint for a bit at our own pace then regroup and do it again. It was fun. I was going to join the Central Florida Tri Club at the Downtown Orlando YMCA this year for a bit more structure and coaching, but their training schedule is a bit ambitious for me. I don't mind getting up early once a week, but a 5 am start every single day is a bit much. Now that the Cady Way pool is open again, I may try swimming with the Winter Park YMCA Trimaniacs on Saturday morning if I can make it work after my long runs with the Galloway Group.

    I enjoy running with a group for long runs, but the Galloway Group is the only one where I've really been able to click. Every other group I try, I am too slow or too fast (rarely), and no one else really runs the way I do. But that is ok because I enjoy running alone for shorter distances (3-6 miles, up to 10 if I have to). Running is a great way to clear my head, and is nice being able to do my own thing and not have to speed up/slow down for others.

    If you live in the Orlando area and train with a group for any or all of the 3 triathlon sports, I'd love to hear your recommendations and experiences training with them.

    Sunday, April 11, 2010

    Week 14 Recap

    This week did not go as planned, and that is ok. I think I over did it last week, and I payed for it this week. I didn't feel well at the beginning of the week, so I took it easy for most of the week. Even though I didn't meet most of my goals for this week, I had some great workouts at the end of the week.

    Workout Summary
    See details on Dailymile
    • Monday - 24 min of yoga 
    • Tuesday - home sick
    • Wednesday - rest
    • Thursday - ran 3 miles in 35 minutes
    • Friday - home sick
    • Saturday - ran 6.5 miles in 1:18 non-stop; 45 minute swim lesson #2
    • Sunday - biked 18.2 miles in 1:17
    Week Totals
    • run/walk - 9.5 miles (2 runs); longest = 6.5 miles
    • bike - 18.2 miles (1 ride)
    • swim - 45 minutes
    • exercise hours - 4 hrs
    Accomplishments
    Goals / Planned Events for This Week

    Saturday, April 10, 2010

    6.5 Miles Non Stop in 1:18

    I set out to run 10K without walking this morning (another item in my 101 things list), and I ran 6.5 non-stop miles in 1:18 @ a 12:02 min/mile pace! The most I've ever run without a walk break before was 5 miles.  I am in awe because I figured that at best I would average 13. When I finished the first mile in 12:36, I feared I had started out too fast, but the pace felt comfortable. I tried to slow down, but that's the pace my body wanted to run; anything slower actually felt a little awkward. I was sure I'd lose steam towards the end, so imagine my surprise when I kept seeing my average pace go down!

    Splits:
    • mile 1 = 12:36
    • mile 2 = 12:15
    • mile 3 = 12:16
    • mile 4 = 12:17
    • mile 5 = 12:06
    • mile 6 = 11:30
    • mile 6.5 = 5:15 (10:26)
    And to think that this run almost did not happen. I was having tummy issues so I was going to postpone until tomorrow. But Jason urged me on, so I took a pepto and gave it a try staying close to home for the first few miles just in case. I felt great, and the weather was perfect, so I kept going. I wore my fuel belt to sip on water throughout and took a gel at mile 3.  I was feeling really good towards the end and speeding up, so I instead of 10K I kept going for an even 6.5 miles. I probably could have ran 7 miles, but I didn't want to push it since I felt twinges here and there.

    After the run, I ate some breakfast and ran some errands, then I went to my 2nd swim lesson at the Y. I think I'm finally starting to get the hang of bilateral breathing, and began learning the proper way to do the breast stroke. You can read more details about the swim at dailymile.

    Friday, April 9, 2010

    Friday Five: Why Go Green

    There are many benefits to going green. Planet Green has an excellent article, Why Go Green?,  talking about the big picture, including Top 10 Tips and By the Numbers for those of you who like statistics. Below is my top five list of the benefits of going green. I find that at least one, and usually all, of these are true of every green thing I do.
    1. reduce impact on the environment - this is the main benefit of going green. Everything we do affects our planet and we're slowly using up all our natural resources. The Story of Stuff is a great look at this.
    2. incidental exercise - biking to work or walking to the store not only saves you money on gas and helps reduce pollution caused from car emissions (such as carbon dioxide) they are a great workout!
    3. reduce waste - recycling, or better yet reusing, keeps excess waste out of landfills. Sadly, not everything we recycle stays out of landfills so being mindful of the packaging and reusability of the things we purchase goes a long way. 
    4. eat healthier - eating green is healthier for us because they are natural and unprocessed, keeping more of their nutrients, which also means they require less resources and money to produce and transport them. e.g. most processed foods have extra sodium to help preserve the food longer; restaurants also use a lot of added sodium and fat (e.g. butter) to make things taste better even if they are not of the best quality from the start.
    5. save money - most things that we do to conserve the earth's resources also help us save money, e.g. tap water vs bottled water; biking vs driving; opening windows vs light bulbs or A/C; cooking vs eating at a restaurant.
    How about you? Why do you go green?

    Thursday, April 8, 2010

    Should I Tri?

    Training for and completing the marathon reignited my love for running, and I don't ever want to stop. I'm getting faster and my endurance is outstanding. I could run for hours, and I do, and I LOVE it! I feel so powerful when I run, and it helps keep me sane. This is why on an almost daily basis I go back and forth on whether I want to train for triathlons this season or just focus on my running.

    Last season my running suffered because I was too focus on swimming and biking and barely ran more than 2-3 miles the entire season; I don't want that to happen again. In fact, I can't let it happen. I'll be training for a fall marathon, probably the Space Coast Marathon during Thanksgiving weekend, so I need to keep up with my running to be able to run 12 miles at the start of the training in June.

    On the one hand, I enjoy the additional challenge of a triathlon, the great community that goes with it, and the benefits of cross training. I know that I'll get the bug when I see others, like Jason, start participating in triathlons. There also aren't many road races in Florida until the fall, other than 5Ks, so I'd be running with no goal in mind other than maintenance and I always do better when I'm training for a specific race.

    On the other hand, I really want to work on improving my running speed, so that means I can't jeopardize any of my running workouts because of swimming or biking. I also want to keep up with core and strength training and I'm having a hard time finding the time to fit it all in without risking overtraining, injury or burn out. I guess the best thing to do is to focus on my running, bike and swim for cross training as best I can, and if I'm ready when the time comes sign up for a tri to mix thing sup. We'll see.

    Wednesday, April 7, 2010

    One Green Thing: Candlelight

    Earth Hour inspired us to shut off the lights and live by candlelight for the month of April. The verdict is still out about how much cheaper or better for the environment this may be than compact florescent light bulbs, but Jason will be posting a full analysis at the end of the month.

    We long ago switched to compact florescent light bulbs to conserve energy, but we still flipped the switch and left lights on far more often than needed. I always try to turn off lights after I leave the room, but sometimes we forget. Flipping that switch became such a habit that we often had lights on in the middle of the day! There is no reason at all for that. To avoid temptation, and believe me it abounds, we put taped over all the light switches. I am hoping this experiment will help us realize just how little artificial light we need on any given day and help us adjust to do more things during daylight hours.

    How has this changed my lifestyle so far:
    • We open windows and blinds more often to let in natural light; this further reduces our cost and impact on the environment because we need to light less candles.
    • I get more done when I get home from work, such as preparing my lunch or packing workout clothes for the next day, because I want to get it done before losing daylight. 
    • I'm finally getting to use all the candles and holders I bought when I was a Partylite consultant.
    • The apartment smells great from all my Partylite candles :)
    • My eyes are adjusting to seeing better in low light; it's amazing how the smallest amount of light can light up a whole room -- unless you are looking for something tiny =P
    • It's easier to go to bed early when it's pitch black.
    • We spend more time in the living room because the fish tank and projector provide extra light lol
    This is the perfect time for this experiment because days are longer and the sun doesn't set until almost 8 p.m. The light on the fish tank in the living room used to turn off at 9 p.m., so that gave us extra time with light, but Jason switched it to shut off at 7 p.m. to make things more realistic when the apartment goes dark after the sun goes down.


    So far this has been a pleasant experience, and we are enjoying the gentle glow and aroma of candles. However, a few things are proving a bit difficult, such as shaving and looking for clothes in my closet. My closet has no windows so it's always the darkest room, and I fear bringing candles in there and setting my clothes on fire =P I do have an enclosed candle lantern that I can bring in there, but it's still not enough light. I've managed, especially if pick out clothes the day before,  but I'll be glad when I can turn on that light again :)

    I doubt we'll continue living by candlelight alone past April, but I hope this will help us make better use natural light and limit when and how often we use artificial light (including light bulbs and candles). Maybe we'll leave most of the light switches taped, but I think the one in the closet and the bathroom may need to come off.

    For more information: Top Green Lighting Tips from Planet Green
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