For attractive lips ,
speak words of kindness...
For lovely eyes ,
seek out the good in people.
For a slim figure ,
share your food
with the hungry.
For beautiful hair ,
let a child run his/her fingers through it once a day.
For poise ,
walk with the knowledge that you never walk alone...
People, even more than things, have to be restored,
renewed, revived, reclaimed, and redeemed;
never throw out anyone.
Remember,
if you ever need a helping hand,
you will find one at the end of each of your arms.
As you grow older, you will discover that you have two hands;
one for helping yourself and the other for helping others.
2/27/08
Audrey Hepburn's Beauty tips
MORE exuberant Coach photos from Hat Day!
Eric - the cheese head! I know Judy & John will appreciate this one!
Hershey Kiss!
Murray the Miner - with his petzel!
Sue - A snowman atop her head!
OK - so maybe they didn't make my top 5 - but they are all worthy of mention.... such smiles on that day - the sun was shining and the snow was so PERFECT! What a great season we have had at Mt. Snow. I really love working with the girls, with Meg and with all my new Coach friends. A built in group to belong... it really has been great. Sad this is my last weekend until the end of Devo program - and then it is free skiing until mid April.
We leave for Panorama, BC in less than 9 days!
My favorite coffee mug
Random musings.... my coffee cup.... I got Steve this Starbucks coffee cup and after exchanging his because the bottom kept falling off - I was admiring the beautiful shape of this stainless steel mug. The little things in life... well he bought it for me and gave it to me as a present right away... my favorite (and his favorite) color purple and slender and lean (like I hope to and try to be as lean as possible). I love this mug - the way it keeps my coffee HOT (the way I like it) - black - steaming and in my hands - this cup fits me so well.
Random - but important things - the little things that make you happy.....
Crazy Hat Day - Coaches get into it!
First Place: Jon the Plumber - took a lot of effort to ski around and through the race gates with that plunger on his head!
Second Place: Meg - Chicks on Sticks (no bias there, she put a LOT of effort into those chicks!)
Third Place: The Barbarian!
Fourth Place: Cat Woman! Cute whiskers don't you think?
Fifth Place: Is that Elvis? Or a toupee? No - it's your friendly ski instructor / real estate guy Mike!
The kids all got their prizes for first place in each level (A-teens) and I did get some great photos of them - - but I thought I would share the funny coaches with my own awards for their efforts! What a crazy FUN day we had in our costumes and hats too! Devo Program rocks! Looking forward to spring skiing, the conditions are incredible!
2/18/08
"Up to the Tippy tippy top"
A great photo of the girls - - who actually need to learn to behave on the chair, but definitely are getting better... this is a mellow picture of the group of four with the basin below. What a great season it has been! Half way - - and it has flown by! The morning routine in the Sunday sunshine to the tippy top and then off to Bear Trap!
2/14/08
2/13/08
Valentine Survey
| Valentine's Day Survey | |
| Do you have a Valentine?: | yes - Steve |
| Do you want one?: | yes - Steve |
| If so, who?: | Steve |
| What do you want to do on Valentine's Day?: | Romantic dinner for 2 |
| What would be the perfect gift?: | one red rose and something creative from the heart and hand written note / card |
| How was your last Valentine's Day?: | not so good |
| Chocolate or flowers?: | flowers |
| What does your school do for Valentine's Day?: | work - emails! |
| What do you think of February 14th?: | I love sharing the love! |
| Do you remember your best Valentine's Day?: | no |
| Do you remember your worst?: | no |
| Are you doing anything for Valentine's Day?: | staying home with the one I love |
| Do you want to be kissed?: | YES |
| Do you want to be loved?: | YES |
| Take this survey | Find more surveys Bzoink - The Original Survey Site | |
Marathon Nutrition
My friend Suzanne emailed me the other day and inquired about my marathon nutrition and if I had any resources or advice. So besides what works for me to share i decided to do a search for some more concrete advice!
What works for me:
Balanced diet, 60% carbs, 25% protein,15% fat
Lots of water - as much as possible! Choke it down at least your 32 oz a day... it is now my favorite drink (Pellegrino also counts as water!)
SEE my story of my hospital visit after Boston! Don't want to do that again.
Black coffee - I try to count it as water
Eat carbs more in the morning and lunch, save the protein for dinner with veggies.
I eat cereal for breakfast, toast sandwich of some kind for lunch and protein with veggies for dinner.
Minimize alcohol - white wine is my new favorite (try to keep to only a few nights a week)
Lot's of rest!
Here are the other resources that I found on the internet:
Talks about getting enough carbs....
This talks about during the run ...
A simpler piece - 70/20/10 ratio promoted
A great blog for triathlete and marathon training - good nutrition stuff here
This one is probably my favorite but it is geared toward women
And I really liked this comentary:
Presently, there is an abundance of endurance performance nutrition products on the market. We can choose from thousands of drinks, gels, energy bars, etc… It can all get a bit confusing. The current problem is not that there aren’t enough nutritional options available, but that there are too many.
Each body has a certain amount of calories it can absorb when exercising at marathon intensities. The highly adapted gut might be able to consume 250 calories an hour, while the inexperienced stomach absorbs around 200 cal/hour. Any food not absorbed will either just sit in your upset stomach, or pass through your intestines in the form of waste. Unwanted calories might lead to time spent in the “port-a-johns” late in the marathon. I dedicate the remainder of this column to understanding the nutrition demands during a marathon.
Tools to help you determine your Marathon Nutrition Plan
· Learn your sweat rate: Your goal is to drink the perfect amount of fluid, resulting in neither weight loss nor weight gain. In the heat you sweat and drink more. If it is cooler, you sweat and drink less. To determine sweat rate, just weigh in before a workout and weigh out after a workout. Then, account for fluid consumed during the workout and add this into the total weight loss. Let’s do the math for a hypothetical 60-minute run in the heat.
Determining weight loss:
Pre-workout weight 158 lbs
Post-workout weight 154lbs
Total weight loss 4lbs
Determining sweat loss:
Weight loss 4lbs
Fluid drank during workout 2lbs or 32oz (most sport bottles hold 20oz)
Total weight loss in sweat 6lbs
Knowing your sweat rate under different climate and intensity situations will establish how many calories you can consume through fluid intake.
· Drink only sports beverages: The combination of carbohydrates and electrolytes in a sports beverage has been proven to enhance endurance performance. Water alone will dilute the blood sugar and electrolyte concentration in the blood, and can lead to cramping, a sloshy stomach, low blood sugar, and eventually hyponatremia, a potentially health-threatening condition marked by poor electrolyte and fluid balance. Practice using sports beverages in training.
· Determine calorie content in sports beverages: A typical sports beverage has 50 calories per 8oz serving. You usually get about 4oz of fluid (25 calories) when handed a cup at the aid station during a marathon. How much you should drink at each aid station depends on your sweat rate.
· Ensure adequate caloric intake: Marathoners burn anywhere from 600-1000 calories an hour, depending on pace and efficiency. A typical runner has about 2500 calories of stored carbohydrates to use for maintaining marathon pace. This would get a runner through 2.5 to 3.5 hours of running if drinking only water. If a runner consumed around 25 calories (4oz of fluid) at every aid station he/she would consume anywhere from 150 to 250 calories in an hour depending on their pace. After 3 hours of running, 150 calories an hour would give an extra 450 calories of available carbohydrates to help maintain pace through the end of the race.
· Consider energy gel supplementation: On colder days when sweat rate is lower, an athlete does not drink as much sports beverage. In this case, supplementation with energy gels might be necessary. A typical gel has 90-100 calories. These gels can upset a stomach, so make sure you practice and learn your tolerance. I suggest taking only half a gel at a time, and aim for consuming one whole gel in an hour. This amount of gel, along with a sports beverage, will keep your calories topped off. On hotter days, an athlete is often better off sticking to a sports beverage alone and skipping the energy gels.
· Eat well on race morning: A good breakfast would be 400-800 kcal of oatmeal or your favorite healthy cereal made with water or soymilk, with protein powder mixed in, about 2-2.5 hrs before the start. Stay away from lactose-based milk, as it may not digest completely. Drink about 12-16 oz of a highly concentrated carbohydrate sports drink (15% carbs) during the 90 minutes before the race, and another 8oz of normally concentrated sports drink (6-7% carbs) within 30 minutes of race start. This formula will top off energy, electrolytes, and hydration stores.
· Eat well the night before: The typical noodle or rice dinner with a protein source like chicken or tofu will work really well. The goal is to top of carbohydrate stores, consume a balance of protein and fat to help settle the stomach, slow down digestion, and provide muscle recovery during and after the race.
Marathon nutrition doesn’t have to be complicated. By taking a few simple steps, you can increase your chances of success in your next big race!
What works for me:
Balanced diet, 60% carbs, 25% protein,15% fat
Lots of water - as much as possible! Choke it down at least your 32 oz a day... it is now my favorite drink (Pellegrino also counts as water!)
SEE my story of my hospital visit after Boston! Don't want to do that again.
Black coffee - I try to count it as water
Eat carbs more in the morning and lunch, save the protein for dinner with veggies.
I eat cereal for breakfast, toast sandwich of some kind for lunch and protein with veggies for dinner.
Minimize alcohol - white wine is my new favorite (try to keep to only a few nights a week)
Lot's of rest!
Here are the other resources that I found on the internet:
Talks about getting enough carbs....
This talks about during the run ...
A simpler piece - 70/20/10 ratio promoted
A great blog for triathlete and marathon training - good nutrition stuff here
This one is probably my favorite but it is geared toward women
And I really liked this comentary:
Presently, there is an abundance of endurance performance nutrition products on the market. We can choose from thousands of drinks, gels, energy bars, etc… It can all get a bit confusing. The current problem is not that there aren’t enough nutritional options available, but that there are too many.
Each body has a certain amount of calories it can absorb when exercising at marathon intensities. The highly adapted gut might be able to consume 250 calories an hour, while the inexperienced stomach absorbs around 200 cal/hour. Any food not absorbed will either just sit in your upset stomach, or pass through your intestines in the form of waste. Unwanted calories might lead to time spent in the “port-a-johns” late in the marathon. I dedicate the remainder of this column to understanding the nutrition demands during a marathon.
Tools to help you determine your Marathon Nutrition Plan
· Learn your sweat rate: Your goal is to drink the perfect amount of fluid, resulting in neither weight loss nor weight gain. In the heat you sweat and drink more. If it is cooler, you sweat and drink less. To determine sweat rate, just weigh in before a workout and weigh out after a workout. Then, account for fluid consumed during the workout and add this into the total weight loss. Let’s do the math for a hypothetical 60-minute run in the heat.
Determining weight loss:
Pre-workout weight 158 lbs
Post-workout weight 154lbs
Total weight loss 4lbs
Determining sweat loss:
Weight loss 4lbs
Fluid drank during workout 2lbs or 32oz (most sport bottles hold 20oz)
Total weight loss in sweat 6lbs
Knowing your sweat rate under different climate and intensity situations will establish how many calories you can consume through fluid intake.
· Drink only sports beverages: The combination of carbohydrates and electrolytes in a sports beverage has been proven to enhance endurance performance. Water alone will dilute the blood sugar and electrolyte concentration in the blood, and can lead to cramping, a sloshy stomach, low blood sugar, and eventually hyponatremia, a potentially health-threatening condition marked by poor electrolyte and fluid balance. Practice using sports beverages in training.
· Determine calorie content in sports beverages: A typical sports beverage has 50 calories per 8oz serving. You usually get about 4oz of fluid (25 calories) when handed a cup at the aid station during a marathon. How much you should drink at each aid station depends on your sweat rate.
· Ensure adequate caloric intake: Marathoners burn anywhere from 600-1000 calories an hour, depending on pace and efficiency. A typical runner has about 2500 calories of stored carbohydrates to use for maintaining marathon pace. This would get a runner through 2.5 to 3.5 hours of running if drinking only water. If a runner consumed around 25 calories (4oz of fluid) at every aid station he/she would consume anywhere from 150 to 250 calories in an hour depending on their pace. After 3 hours of running, 150 calories an hour would give an extra 450 calories of available carbohydrates to help maintain pace through the end of the race.
· Consider energy gel supplementation: On colder days when sweat rate is lower, an athlete does not drink as much sports beverage. In this case, supplementation with energy gels might be necessary. A typical gel has 90-100 calories. These gels can upset a stomach, so make sure you practice and learn your tolerance. I suggest taking only half a gel at a time, and aim for consuming one whole gel in an hour. This amount of gel, along with a sports beverage, will keep your calories topped off. On hotter days, an athlete is often better off sticking to a sports beverage alone and skipping the energy gels.
· Eat well on race morning: A good breakfast would be 400-800 kcal of oatmeal or your favorite healthy cereal made with water or soymilk, with protein powder mixed in, about 2-2.5 hrs before the start. Stay away from lactose-based milk, as it may not digest completely. Drink about 12-16 oz of a highly concentrated carbohydrate sports drink (15% carbs) during the 90 minutes before the race, and another 8oz of normally concentrated sports drink (6-7% carbs) within 30 minutes of race start. This formula will top off energy, electrolytes, and hydration stores.
· Eat well the night before: The typical noodle or rice dinner with a protein source like chicken or tofu will work really well. The goal is to top of carbohydrate stores, consume a balance of protein and fat to help settle the stomach, slow down digestion, and provide muscle recovery during and after the race.
Marathon nutrition doesn’t have to be complicated. By taking a few simple steps, you can increase your chances of success in your next big race!
"The Other Nancy"
Photos:
1. At the sign - Nancy coaches C group devo this year and is always a smiling face. She loves her kids and does such an incredible job coaching!
2. With her son - What a great kid (is really good with Schuyler at the Lodge and on the mountain - a new friend!), and good skier too! They are a super family we are blessed to have in our lives.
3. With Fred at the "Glug" party - Sangria and vodka (or what else was in that mix?) - Crazy party, fun people...
4. Crazy hat day with another "Nancy" fan!
Nancy was designated in pre-season to "watch over me". Margarite and Nancy... when I knew no one and needed friends, just starting at Mt. Snow. These girls took me under their wing. We have grown to be better friends through this year (although we haven't skied together) as coaches, hanging out at the meeting every Monday and her great support of Schuyler too! So happy she is my / OUR friend and Vinnie her husband is great too. Looking forward to a lasting friendship with this family!
2/12/08
The Best Snowsport Photos from my collection this year!
Development Coach Snowboarder in the air!
Trail: Snowdance, Mt. Snow
Me! Ok - - Steve took this photo, but it is a good one, don't you think?
Trail: Plunge, Mt. Snow
Mt. Snow Academy girl in training on a weekend morning.
Trail: Ego Alley, Mt. Snow
Random freestyle competitor taken from the chair this past Saturday.
Trail: Exhibition, Mt. Snow
A snow princess in action!
Trail: Snowdance, Mt. Snow
My guy - the turns I fall in love with every turn, after turn....
Trail: Plunge, Mt. Snow
Posting my favorite shots of the winter in the areas of freestyle, racing, boarding and well jump day!
Imogene Pass Run in Teluride
I promised to share this tshirt with Annie at Mt. Snow as she makes the design for the end of the year devo tshirt, so I am posting it on the blog as it reminded me of this adventure of a race!
On the website you can read about what it takes to do this run being so uphill, at that high elevation and then down the mountain slamming against the ground with all your soul...
The Imogene Pass Run (IPR) is a 17.1 mile point-to-point mountain race within the western San Juan mountains of Colorado, run along a route which connects the towns of Ouray (7810 ft.) and Telluride (8820 ft.) by way of 13,120 foot Imogene Pass.
In 98 when I ran the race, it was drizzling rain at the start, but warm, as we climbed the rocky trail to the top the field thinned out and then the Z path up the mountain separated the stronger runners one by one. I have to go back and see my results, but I remember being SO cold with the sleet and freezing rain at the top that I was afraid of hypothermia and as I ran down the backside I was warmer and warmer to finish with a smile. This run is just as difficult as a marathon with the push all the way to the top and really saw a lot of folks in pain from running the downhill too... an accomplishment I will remember and as you can see I will keep the tshirt FOREVER!
Oh yes - I searched my results from 1998 and I was 62nd overall and 16th in my age group of 30-39. There were more than 500 runners that year and now the race has grown to more than 1500 runners! Hopefully someday we will return to Telluride to run this one again!
2/11/08
"Coach Janice and the devo kids"
One of the sweetest souls in the devo coaching squad, Janice has a real way with the kids and relates to them in many ways! We all learn to smile, relax and have fun when we see Janice at play!"
2/8/08
"Meg"
My co-coach - my new friend and one super new "ski" friend from the Mt. Snow Training Center. Meg has been a sweetheart to me from the beginning when I was finding my way as a new coach and Steve's "new wife". I have started to make my friends up on the mountain here and I remember skiing with Meg the first time we met in training - although in a different group, skiing down the hill as a part of Steve Wagner's group I knew she was one of the best female skiers on the hill, and on the coaching squad, along with Mary Ellen, Annie, and Sandra - they are all so much fun to ski with if we weren't working all the time...
Well Meg joined our group as a coach as our group was one of the larger groups. She has been a great coach to the girls and brought along synchronized skiing and a race background that has really helped in the training and skills that we present to the girls. One of us takes the morning and one in the afternoon because the girls got so close they really wanted to stay together, so we continue each week to ski together, laugh, sing, learn A LOT and have a GREAT time! These girls are the best on the mountain to ski with and really work hard.
So back to Meg, she is a faculty member at a college in CT and also teaches a grad course. She has one son who is in college still and she is a proud mom. It is fun to share Schuyler experiences with her and also to have her coach Schuyler once in a while when the coaching staff is slim.
Looking forward to the rest of season coaching, skiing and hanging out at the Lodge with my new and dear friend Meg!
2/7/08
"Kat"
We are so happy to have Kat back in our life! When Schuyler was 3 months to 1 year old Kat was one of the girls from St. Andrews Church that took care of him for me while I was at work. Now 5 years later, she is going to Smith College in Northampton and is such a joy to have here in the "Happy Valley". When looking for help with Schuyler I emailed her and we were so fortunate to have her schedule open to come stay with us from time to time and spend a morning or 2 a week last semester. Such a sweet girl and good with Schuyler, we love to have her here!
2/6/08
2/5/08
"Tina"
My friend Tina - I miss her so much. She was my running partner for more than 2 years in Sunapee and would faithfully be waiting at the end of her driveway with at first Gemini and then Nutmeg... I will never forget the day I went to run with her and she was alone (I had been gone for 3 days)... "where's Gemini?" I asked, and she was in tears... "He was hit in front of our house" - We ran by that spot (which at first was a stain in the road and even when I drove by I cried). It was horrible. I missed him so... Oakley missed him so much too..... Then Gemini came ... what a gorgeous sweet girl! Chocolate lab, and full of energy. Tina did a lot of research to find Nutty and it was truly worth it. This pic is of us at the CIGNA road race - where she asked me to run with her group from New London Hospital. She is the CFO there and spends a lot of time working. She coaches her daughter's soccer team and goes to St. Andrews where I used to go to church too. They are such a great family and we are blessed to have them in our lives. Can't wait for the family trip to see us at Mt. Snow!
Cheers to Tina - for her committment to her family, for her committment to herself and the community she serves through the hospital and her church, and here's to Tina for all those 5:30 AM wake up calls for frigid dark runs with head lamps on or a trip to the gym for early morning spin class. I miss her dearly...
********
My other favorite photo is this gem of Lily & Nutmeg when they first brought her home to Sunapee. How sweet....
This is something that Tina just sent me around the holidays - I really like it so thought I would share:
Today...I wish you a day of ordinary miracles-
A fresh pot of coffee you didn't have to make yourself.
An unexpected phone call from an old friend.
Green stoplights on your way to work or shop.
I wish you a day of little things to rejoice in...
The fastest line at the grocery store.
A good sing along song on the radio.
Your keys right where you look.
I wish you a day of happiness and perfection-little bite-size pieces of perfection that give you the funny feeling that the Lord is smiling on you, holding you so gently because you are someone special and rare.
I wish You a day of Peace, Happiness and Joy.
They say it takes a minute to find a special person, an hour to appreciate them, a day to love them, but then an entire life to forget them.
Send this phrase to the people you'll never forget
It's a short message to let them know that you'll never forget them.
Love, Tina
"Eye open to the world"
The first of this series of photos is my favorite of "LaKota"- This baby horse is our beautiful neighbor... she is so affectionate now as she is used to us coming down for school everyday at noon for Schuyler to catch the bus. I remember when Gerri was counting the days for the "baby" to arrive... they were expecting this horse from Arizona - Baby LaKota arrived in September and we were so happy to see her after the long trailer ride. She was a little skiddish at first getting used to the surroundings and the new environment, but she soon found her way into our hearts. Schuyler loves them so much, LaKota is not even one years old yet! We look forward to saying hello and petting her every time we pass!
2/4/08
13 weeks to Boston! **TRAINING PLAN**
My friend Lesley called me this morning for some training insight and motivation so it got me thinking about my own "plan"
I have always wanted to follow a plan, and this is the one I usually choose so that I stick to the long runs scheduled. My plan is to use this one for Boston. It will be tough to get the long runs in on the weekends because of ski season, so my rest day will be Saturday and I will try to figure out my long run day if I can't squeeze it in on Sundays. This comes from a girl who tries to "wing" it so wish me luck!
My advice - chose a goal race or ride - if it is a long one, be sure to build up your long miles in a plan. Search on the web for what others are doing, but basically keep steady in your training - maybe 2 days off max if not cross training, and build up the long miles gradually and then leave room to taper for the event ahead of time. If it is multisport be sure to build in around the long days with recovery days so you don't burn yourself out. And no matter how addicted you become, take a day off. Ok, at least keep the run or ride short on rest day. : )
Signed "a true addict"
Here we go! Boston bound!
Marathon Training Schedule: Advanced-I from Hal Higdon's website
Week Mon / Tue / Wed / Thur / Fri / Sat / Sun
1 / 3 m / 7 m / 3 m / 3 x hill / rest / 5 m pace / 10
2 / 3 m / 8 m / 3 m / 30 Tem /rest/ 5 m run / 16
3 / 3 m / 8 m / 4 m/ 4 x 800 / rest / 6 m pace / 17
4 / 3 m /9 m / 4 m / 4 x hill/ rest / 6 m pace/ 12
5 /3 m /9 m/ 4 m / 35 Tem / rest / 7 m / 19
6 / 4 m /10 m/ 5 m / 45 Tem/ rest / 10 m / 20
7 /4 m /6 m / 5 m / 7 x 800/ rest / 6 m pace/ 12
8 / 4 m /10 m / 5 m / 7 x hill/ rest / 10 m pace/ 20
9 / 5 m / 6 m / 5 m / 45 tem / rest/ 6 m / 12
10 / 5 m / 10 m /5 m / 8 x 800 / rest /10 m pace/ 20
11 / 5 m / 8 m / 5 m / 6 x hill / rest / 4 m pace / 12
12 /4 m / 6 m / 4 m / 30 Tem / rest / 4 m / 8
13 /3 m/ 2 m / 3 m/ 4 x 400 / rest/ 2 m / Boston Marathon
Date of the Boston Marathon is Monday, April 21 which is late this year, hopefully will provide more time for fine tune training!
Next: Goals
I have always wanted to follow a plan, and this is the one I usually choose so that I stick to the long runs scheduled. My plan is to use this one for Boston. It will be tough to get the long runs in on the weekends because of ski season, so my rest day will be Saturday and I will try to figure out my long run day if I can't squeeze it in on Sundays. This comes from a girl who tries to "wing" it so wish me luck!
My advice - chose a goal race or ride - if it is a long one, be sure to build up your long miles in a plan. Search on the web for what others are doing, but basically keep steady in your training - maybe 2 days off max if not cross training, and build up the long miles gradually and then leave room to taper for the event ahead of time. If it is multisport be sure to build in around the long days with recovery days so you don't burn yourself out. And no matter how addicted you become, take a day off. Ok, at least keep the run or ride short on rest day. : )
Signed "a true addict"
Here we go! Boston bound!
Marathon Training Schedule: Advanced-I from Hal Higdon's website
Week Mon / Tue / Wed / Thur / Fri / Sat / Sun
1 / 3 m / 7 m / 3 m / 3 x hill / rest / 5 m pace / 10
2 / 3 m / 8 m / 3 m / 30 Tem /rest/ 5 m run / 16
3 / 3 m / 8 m / 4 m/ 4 x 800 / rest / 6 m pace / 17
4 / 3 m /9 m / 4 m / 4 x hill/ rest / 6 m pace/ 12
5 /3 m /9 m/ 4 m / 35 Tem / rest / 7 m / 19
6 / 4 m /10 m/ 5 m / 45 Tem/ rest / 10 m / 20
7 /4 m /6 m / 5 m / 7 x 800/ rest / 6 m pace/ 12
8 / 4 m /10 m / 5 m / 7 x hill/ rest / 10 m pace/ 20
9 / 5 m / 6 m / 5 m / 45 tem / rest/ 6 m / 12
10 / 5 m / 10 m /5 m / 8 x 800 / rest /10 m pace/ 20
11 / 5 m / 8 m / 5 m / 6 x hill / rest / 4 m pace / 12
12 /4 m / 6 m / 4 m / 30 Tem / rest / 4 m / 8
13 /3 m/ 2 m / 3 m/ 4 x 400 / rest/ 2 m / Boston Marathon
Date of the Boston Marathon is Monday, April 21 which is late this year, hopefully will provide more time for fine tune training!
Next: Goals
"Sarah"
Sarah - dear Sarah - we love Sarah. The training center control center is run by Sarah - Vinnie's right hand girl, she keeps it all together and is very good at keeping it together and organized. Being new to the Training Center, Sarah has been a good friend right from the start, helping me to feel at home, sharing the office space with our active family in the morning and being so great to Schuyler. She is from Minnesota and was a ski racer growing up. We met her mom and her boyfriend at the time over the holidays. Her mom was so proud of her, it was so cool to see them together in action running the volunteers at the race that day. When I met her boyfriend I said "Oh no, Schuyler is going to be so jealous, he loves Sarah!". As soon as Sarah is in the room, no one else matters and Schuyler wanders in to talk and share things with Sarah. She is now waiting tables at TC's (family restaurant of Kelly Clark, olympic gold medalist) and we hope to get down there to see her again next Saturday....
Cheers to our friend Sarah!
2/3/08
Freckles - Natasha Bedingfield
On my long run this morning (first long run of the year), about 12 miles... I ran with Oakley the first 6-7 and then dropped him off and decided to try running with my little red nano. Not being one to listen to one while running, afraid it would be too distracting and I wouldn't get my "mind" time of thinking through my day, I never took the time to even try. Back when I had a running partner (Tina - i miss you!) I didn't want to miss out on our morning conversations.. but now... this long run... I was afraid the ear things wouldn't stay in, but after a while they did (maybe it was the sweat in my ear). I need to get my Nike plus in action again - but need a holder for the NB and Asic sneaks. Because I LOVED it! I listened intently to the words and the music beat helped me keep a pace, a strong pace. I ran my second 6 just as fast as I would if I ran it fresh! Negative splits is what we all work for right? Well, there was no Oakley to stop for his pit stops too... but still at the same pace felt great considering it is my first long run!
So I was listening to my new album I bought off Itunes... Natasha Bedingfield "Pocket full of sunshine" and just truly got into every word and the beat was so perfect! My new fave music. This song "Freckles" reminded me of me... kind of... but also was thinking about my neice and god child Becca - she would like this one and I need to share it with her. I thought you all would enjoy it and internalize it like I did this morning - great for all us "girls" where ever we are in life - finding ourselves, becoming stronger...
Natasha Bedingfield - Freckles lyrics
Lyrics: Natasha Bedingfield - Freckles lyrics
Album: Unknown
(hum, hum, hum...hum, hum)
I used to care so much about what others think about,
I almost didnt have a thought of my own.
The slightest remark would make me embark on the journey
Of self-doubt, but that was a while ago .
This girl has got stronger - and if I knew then what I know now,
I would've told myself don't worry any longer - it's ok...
(refrain):
Cuz a face without freckles is like the sky without the stars.
Why waste a second, not loving who you are?
Those little imperfections make you beautiful, loveable, valuable -
They show your personality - inside your heart,
Reflecting who you are (whispers: who you are 3xs)
[ Freckles lyrics found on http://www.completealbumlyrics.com ]
Whoa ooh whoa ooh whoa
I wondered if I could trade my body with somebody else in magazines - with the whole world full at my feet
I felt unworthy and would blame my failures on the ugliness
I could see, when the mirror looked at me
(sometimes I feel) sometimes I still feel like that little girl who doesn't belong in her own world .... I reminded myself that -
(refrain:)
A face without freckles is like the sky without the stars.
Why waste a second, not loving who you are?
Those little imperfections make you beautiful, loveable, valuable -
They show your personality - inside your heart,
Reflecting who you are
So I was listening to my new album I bought off Itunes... Natasha Bedingfield "Pocket full of sunshine" and just truly got into every word and the beat was so perfect! My new fave music. This song "Freckles" reminded me of me... kind of... but also was thinking about my neice and god child Becca - she would like this one and I need to share it with her. I thought you all would enjoy it and internalize it like I did this morning - great for all us "girls" where ever we are in life - finding ourselves, becoming stronger...
Natasha Bedingfield - Freckles lyrics
Lyrics: Natasha Bedingfield - Freckles lyrics
Album: Unknown
(hum, hum, hum...hum, hum)
I used to care so much about what others think about,
I almost didnt have a thought of my own.
The slightest remark would make me embark on the journey
Of self-doubt, but that was a while ago .
This girl has got stronger - and if I knew then what I know now,
I would've told myself don't worry any longer - it's ok...
(refrain):
Cuz a face without freckles is like the sky without the stars.
Why waste a second, not loving who you are?
Those little imperfections make you beautiful, loveable, valuable -
They show your personality - inside your heart,
Reflecting who you are (whispers: who you are 3xs)
[ Freckles lyrics found on http://www.completealbumlyrics.com ]
Whoa ooh whoa ooh whoa
I wondered if I could trade my body with somebody else in magazines - with the whole world full at my feet
I felt unworthy and would blame my failures on the ugliness
I could see, when the mirror looked at me
(sometimes I feel) sometimes I still feel like that little girl who doesn't belong in her own world .... I reminded myself that -
(refrain:)
A face without freckles is like the sky without the stars.
Why waste a second, not loving who you are?
Those little imperfections make you beautiful, loveable, valuable -
They show your personality - inside your heart,
Reflecting who you are
2/1/08
"Rao's Coffee"
Simple pleasures - Coffee. Is it a vice or a necessity in life? I say the latter.... for the pleasure it brings. I love the smell of coffee, the taste... black, hot, steaming GOOD coffee -
I consider myself a coffee snob, I love it black.. another thing that Steve & I had in common, right away (feeling CONNECTED) - and as hot as possible. And a cup of good freshly roasted coffee is pure pleasure. I used to drink Peets - home delivered, which is just fabulous, but here in Amherst, Steve has turned me (and us) on to a regular delivery of RAO's coffee. The best coffee around, and it truly rivals Peets. Locally roasted beans, this buzz of a coffee shop has wooden floors, little cafe tables, inside and on the curb outside in the summer. The college kids play music, cook fresh baked goods for the case in the front, and everything is so tasty. It is located on Kellog Street - one of those side street short cuts, but it is right down the alley off the main drag where the Cook Brothers run the family Optical Shoppe (Tom & Jim).
Come to Amherst, busy college town, quaint New England village and enjoy some RAO's coffee sometime soon!
About the photo - I love the alley shot of Rao's sign, the trash can, parking meter and the post with all the flyers publishing the local events going on in town - so college town-like it gives a true feeling of being here, in the little busy town, home of 5 colleges in the area. Waiting for the snow to melts when the outside will soon bustle with tables and people for the spring!
Side note: I am a Starbucks addict... new question of the month .... what is your favorite coffee at Starbucks... see above right nav. We have a great partnership with Starbucks with NCTP and I love to support them too! : )
See Carla's page for one of my fave Starbucks coffee shots!
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