Falmouth, Cape Cod Weekend

Food tables overflowed with savory and sweets alike to compliment the turkey chili that Courtney makes weeks and months in advance for the Falmouth Road Race post-race party. The scene was boisterous and loud at Courtney and Carolyn’s annual party, a tradition since 1972. Dozens of families and friends had come from all around the Cape, but especially from the Falmouth and Woods Hole towns. Each guest brought another pie, cheese, or plate of cookies, adding to the already full tables. In addition to food, two kegs of beer were tapped and many bottles of wine were opened. The pours were generous but more kept coming along with sodas and Capri Sun pouches for the kids. The crowds at Courtney's rivaled those at the race earlier...

Hoards of grandparents and kids swarmed the yard, deck, and house at the feet of the able-bodied adults, most of whom were current/former runners. Guests swapped stories of the day’s run, running club gossip, and tales of old/new running injuries. (For more on my run and fitness-oriented weekend at Falmouth, please see my SunnyDayFitness blog here). Ulandt must have introduced me to a dozen people, but eventually we all lost track of each other’s names, gave up on conversation, and just enjoyed the party. In the backyard, an old-time Dixieland jazz band entertained with horns, a banjo, a trombone and drums. Dancing started on the lawn as the sun was setting over the marsh at the backyard’s edge. Lights came on over the bandstand illuminating smiling faces like fireflies in the night. It was so loud at times that I sometimes found myself at the fringe edge of the party, seeking solace in the quiet side garden out of sight of the guests and hosts. Contrast this exuberant scene with the calm disappointment found in my failed attempt at bioluminescent critter-finding later that same evening.

After the party had reached its zenith, my friend Ulandt and I ventured down to the water’s edge at Woods Hole with hopes of seeing funny little jellyfish that glow in the dark. Ulandt said that he had seen the bioluminescence many times before on summer nights like these. To get to the best viewing area we drove a long, winding dark road that is part of the Cape Cod Marathon course: Sippiwessett Road. The air was dark and cool and smelled like summer. Arriving at the harbor we decided to stay near the harbor docks and peered into the rippled water’s edge. Nothing. No glowing baubles or fishes could be seen in the depth or at the shores. Only dark and quiet gently moving water. Ulandt decided that a little disturbance could help our efforts, so he dipped a foot into the water’s surface and kicked it around a little. We waited and looked. Still nothing. He had seen the bioluminescent “ctenophores” before, but I never had, and this was not to be the night for me to see them. Here's what we were looking for, the ctenophore:

So we went home, and took advantage of the extra time to sleep on that calm summer night. By 11pm Ulandt had retired to the back cabin while I stayed awake in the main house. I plotted out the route on the map for the “return to Plymouth and catch the train” ride: 30-35 miles. I would just need to cross the Bourne Bridge and make my way to Plymouth for the Commuter Rail. Eagerly anticipating the journey ahead, I drifted off to dream about the glowing sea creatures still to be seen on a future visit to the Cape. P.S. I did just barely make it to the Commuter Rail the next day; on board the departing train at 12:10pm.

Sunny's Mid-week Training

Mid-week means a fair amount of training for me (Sunessa). While Matthew takes mid-day breaks for soccer several times each week (Tu, Th, Fr?), I usually workout in the mornings or evenings. It gets predictable after a while, so I've changed up my routine lately. For example, instead of just cycling/spinning at 6am on Wednesday mornings, I've started going swimming for 45 min and then doing the 7am spin instead, so I get a swim-bike combo. Three other days I'm in the gym between 6:30-8am lifting or running or taking a personal training client. One evening I go for my own workout, usually following an Intro to PT session for a client.

Yesterday, however, was different. I slept in and skipped my Wednesday morning routine because I knew that I had a mid-day instruction session on how to instruct special cardio/strength combo classes called BURN. What I didn't know is that this would be a participatory class and I would get sweaty, big-time. The instructor was Tina DeMarco, a master trainer, and she almost let me "just watch" but then I saw that two other trainers, Tom and Lesley, would be taking the class AND participating. I couldn't just sit on the sidelines in my office clothes! So I got changed into workout duds and laced up my shoes...

• First running interval: 10 mins total - 2 min warmup jogging, 1 min incline running followed by 1 min recovery for 4 repeats. The catch...a 3% incline raise on each run segment. Start with 3%, 6%, 9%, and finally 12% incline. "Slow your run speed if you need to" Tina said, but us trainers were too competitive for that.
  
• Strength interval #1: Lunges, Bicep curls, Shoulder presses, and more Lunges. After the hill running, those Lunges got the quads tired quickly. Now I see why they call this BURN...
• Second running interval: 10 mins total - speed over hills with a sprint at the end. This time Tina pushed the hills up to "only" 6% and told us about shin splints. Lots of her new clients in the BURN sessions had really sore shins from the hills. More stretching was needed, but she admitted that stretching is the first thing to get cut from these short, jam-packed 55 minute workouts. Go figure!
  
• Strength interval #2: Wide squats with more curls and presses, plus Pushups. Using the back of the treadmill for our hands, we did these on a slight incline. But still, pushups are hard, really hard when the instructor says "Down and hold for 10 seconds hovering 2" from the ground". More BURNing going on, this time in the chest.
• Third running interval: 10 mins total - speed, Speed and more SPEED. We cranked it up with each 30 second that passed, taking only one break to a jog in the middle of the set. This was not easy, but it was fun, and again we (the trainers) got a little competitive. I could see double digits on Lesley's 10+ mph pace, but I held back at 9mph while Tom probably hit 11 mph. I just did not want to get thrown off the back! Oh, and I'd have to go back to the office in less than 15 mins so I wanted to not sweat too much more. Ha.
• Strength interval #3: Abs on the BoSu - I love ab/core work, so this was no problem. I got to ask questions about success and challenges with offering these BURN courses. Tina told me that she gets lots of "regular" clients for these, and that she has a reputation for being tough (I can see why!). She pushes her clients a lot, and it made me realize that I should push mine harder, too. I'm too nice sometimes. I should really toughen up. BURN will help.
  

So that was how I spent my mid-afternoon break yesterday. Although it made me work later in the evening, it was worth the chance to try something different and learn about another training technique. I really enjoy this kind of athletic challenge, and being able to share it with others (and get paid for it!) is really great. I guess that's why I keep up with my Personal Training certifications and keep working (and working out) at Healthworks. It's good fun.