Sprints and Vinyasa Yoga!

Yesterday I hopped on the treadmill for the 3rd time this week – I know it’s crazy! But I’ve been waking up early to dog sit and been too tired to get out the door before it gets too humid so while recovering and running such low mileage I’ve resorted to the treadmill. I also always run on the treadmill at an incline of at least 2 to create more resistance similar to what I experience outside. Yesterday I did an interval workout that I really enjoyed it looked like this: 

Walk 2 min – Run 1 mile (10 min/mile) Walk 1 min
Interval 10 push-ups and 10 bicep curls (10lbs)
Walk 1 min – Run  .75 mile (9:14 m/m) Walk 1 min 

I continued to shorten the distance for each running interval and repeated this until I ran 3 miles and had done 50 push ups and curls . Then I did jumping pull-ups and kettlebell intervals. It was a great work out. 

Today I got on the treadmill…again…it seemed just a bit easier to me today. I ran 1 mile, trying to get closer to my mile goal for the summer of a sub 8:30. Today I ran a mile at 8:40 and I’m really excited about this!!! I didn’t feel like I was totally spent after the mile, I almost felt like I could run another mile at that pace which means I’m getting close hopefully to running my summer goal of a sub 27:00 5k!

After running I took what our gym calls Flow Yoga or Yoga for Cyclists. It was the instructors last class with our association, which makes me sad because I love her classes and always try to take a few when I’m home. The class is based on Vinyasa Yoga, which means “connection” or “flow”, and is related to doing motions in coordination with your breath. There’s a lot of motion in the class and the class is roughly divided into strengthening, balance, and stretching. I looooove the stretching portion of the class because we do some intense deep stretches that work on the hips, quads, and IT Band which is what I really need to keep my hips aligned. I also think my knees feel a ton better after that class. No pulling in the surrounding muscles or any sort of pressure in them – WOOHOO!! Tomorrow I’m considering a 5.5 mile run which I would love to accomplish after a week where 3 miles has been my longest distance. 

Mileage – 1 mile, Flow Yoga class

QOD – The rhythm of the body, the melody of the mind & the harmony of the soul create the symphony of life.

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Asian Quinoa and Pepper Salad

So on Sunday when I couldn’t run I decided I’d still be healthy and whip up some delicious “clean” dishes. Saturday afternoon I chopped peppers and cooked up some quinoa to have made in advance. On Sunday I decided to make a cold summer salad out of the two ingredients, but was unsure of how to season them. After some Pinterest searching I didn’t find anything that piqued my interest, but saw a rice and pepper recipe that got me thinking. So I present to you my original recipe for Asian Quinoa and Pepper Salad!

1 cup uncooked quinoa
1 red pepper
1 green pepper
1 yellow pepper
1 orange pepper

Dressing:
1/2 cup soy sauce
6 tbs rice wine vinegar
3 tbs sesame oil
1 tbs lemon juice
1 clove garlic, minced
2 tsp cilantro
1/2 tsp chili peppers (or to taste)
2 tbs sesame seeds (optional)

Step 1 – Cook the quinoa and allow to cool (I use 1 & 3/4 cups water to 1 cup uncooked quinoa)
Step 2 – Chop the peppers in roughly bite size pieces (remove the seeds)
Step 3 – Mix all the dressing ingredients in a bowl except the oil. While whisking the dressing slowly add the oil for a blended dressing.
Step 4 – Combine the quinoa and peppers. Then pour over the dressing and mix well!

Here’s the gorgeous product! I hope you enjoy it!!

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Recovery Week and Spiderwebs.

I was all excited about my Sunday 9 miler, and then I woke up with terrible knee pain in my right knee. As the day progressed I contemplated going to the gym and working out or running just a mile, but soon I was feeling tension in both knees. I soaked twice in the bath on Sunday and did nothing extremely physical, I only walked one of the dogs I’m sitting. I’ve decided to take a break from the Squat challenge while I’m trying to finish this running streak and give myself a little bit of leg rest when the streak ends. While my streak was broken (I will still run 35 out of 39 days) I felt it was the best thing for me. 

Monday I went and ran 1 mile on the treadmill and focused the rest of my workout on my upper body doing push ups, over head presses, kettlebell work, and working on pull-ups. Tuesday I did a similar workout but this time I did 2.25 miles on the treadmill. I also did a lot of work with the foam roller to help my leg muscles relax in the hopes that it would help my knees. 

Today I woke up not long after the sun and decided to hit the pavement. I ran 3.85 miles and it felt pretty good! I’m going to stay away from the squats and keep my knees in check. I think taking this whole week down a notch as a recovery week will help me finish the running streak strong and maintain healthy legs for gearing up for fall/winter races. 

On today’s run I did one of my favorite runs on the paths around the River Hill area. I was happily running up the hill to my halfway point when I am coated in spider web. ALL OVER. It was so gross, thankfully the spider was not in the web but it was gross. Has anyone else had a problem like this?! When nature interrupts your run/walk/hike? Hit me up in the comments and I’d love to hear them! 

Mileage – 3.85 miles, stretching

QOD – A scar is a healing. After injury, a scar is what makes you whole.

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Rough 24 Hours.

Last night I was offered a music job in Waco (on top of school of course) and I was so excited to go and see some of my old college friends later on!!!!!  Of course my car dies at a gas station 9 miles from home – BUT thanks to AAA and my awesome friend Brian we eventually met up with our friends. NO THANKS to DC and the horrible traffic situations created by the city that has shut down dozens of exits. 

This morning I woke up early and did my squat challenge plus a full 45 minutes of yoga before making breakfast. Alas in the process of cooking I locked myself out of the house for a short time, this crisis was soon averted and life seemed to be looking up because I got to go for a run and do some food prep for clean meals for this week. But then after a mildly disastrous shift at the gym, I had a dog puke and the other dog try to eat it while I was trying to eat my own dinner. Now I’m working my second shift at the gym until 3:30am. 

Getting in my workout and run, even if a short one, is one of the things keeping me sane today. Hoping to knock out 9 miles tomorrow but with the lack of sleep and temperatures I could be dealing with tomorrow, I’m not really sure what I will accomplish. 

Mileage – 1.2 miles, Squat Challenge, YOGA! 

QOD – Dum spiro, spero. 

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Knees.

Knees are an amazing thing. They basically are the junction of all the muscles, tendons and bones in your leg. However, this also makes it virtually impossible sometimes to tell where and injury is in your leg. Knee pain could be an ITB problem, quads, hamstring, patella, you just don’t always know. 

Yesterday walking in the sand my right knee felt a little funny. As the day and night continued with plenty of walking it seemed fine and didn’t bother me anymore. Today on my run, it felt a little….strange. No pain, no pulling, just strange feeling. I’m trying to be more in tune with these funny feelings because they can be a sign of greater injury to come and if I treat them immediately it could help to prevent anything serious. 

When I walk my knee feels totally normal, like nothing at all really, so hopefully it was just a torque in the sand and it’s no big deal. Only a day and a half left at the beach! I’ve had so much fun with my friends, it finally feels like summer and I can’t wait to spend more time at Bethany with my family this summer. We have a great time relaxing together and Bethany is a great place to run. 

Mileage – 1.5 miles, Squat challenge, yoga 

QOD – At the beach, life is different. Time doesn’t move hour to hour but mood to moment. We live by the currents, plan by the tides, and follow the sun.

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Also I ate some killer grapefruit today and I gotta post this adorable citrus photo! 

Dehydration.

Saturday was supposed to be a 9 mile day, but I moved that to Sunday. Unfortunately I woke up a little too late and suddenly found myself attempting 9 miles at 9:15am.
My plan was to stay close to my condo and do a couple of shorter loops in case I needed water, however I got lost and ended up 4 miles away from my condo desperately needing water. So I found a local diner, which has DELICIOUS food by the way, and cooled off my head and neck with some water in the bathroom and head back out.

Around 6.5 miles I realized I had stopped sweating in my joints and my mouth was dry, which means by this point I was officially dehydrated. I made it home in 8 miles and decided to sacrifice the last mile. I was proud though to have made it as far as I did. 

After my run, we carried corn hole to the beach and I stood in the cold water for awhile. I will never give in to taking cold baths. I hate them!!! However, the ocean makes the cold a little more palatable. We played corn hole all day and I definitely got an extra good leg work playing paddle ball, beach sports, and walking yesterday. Plus I got in day 11 of the Squat Challenge. 

Today I went for a recovery run, did some push-ups, and tried to stretch hardcore. Alas the weather doesn’t look too great but it should be an alright day for catching a few rays through the clouds before the storms! 

Mileage – 2.5 miles, yoga

QOD – Some seek the comfort of their therapist’s office, other head to the corner pub and dive into a pint, but I chose running as my therapy.

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BEACH WEEK!

Sorry for my absence from my blog!!! Today I am typing away at the kitchen table of my parents place in Bethany Beach – I’m here for a week with some of my girlfriends from college! So far my running streak continues, and today is my vegetarian day so I’m staying on track.  

Yesterday my friend Grace joined me on part of my run before the derecho hit!!! It was disgustingly humid and we went to the beach towards the late afternoon, because the rain hadn’t come all day. On our walk back, the dark clouds rolled in and less than 10 minutes later we were in a full fledged storm. It was crazy!

Today I went on my run solo and got stuck in the rain BUT it was sooo nice and cool. Then Kayla, Catherine, and I went to the gym here where I was rudely glared at by several women during my workout. I was lifting today but I don’t throw my bar down because thats generally frowned upon in general gyms – however putting down my weights still sounded loud I guess and so these women glared at me. They could clearly see I was just putting my bar down gently and it was a lot of weight so it was just loud. Ugh. Rude. 

Tomorrow it is a 9 mile day for me, hopefully I didn’t push my legs too much at the gym. 

 

Mileage – 2.5 miles, overhead press, deadlifts, and squat challenge.

QOD – Never quit. 

 

Ouch!

Friday was deadlift day. My goal was to find my new max deadlift, which is now 175lbs! It’s not amazing and I have a ways to go to my goal of 250, but I can lift way more than I used to! I even had one of the body builders in the weight room ask me if I was training for anything, I replied no. He then asked if I just lift for myself (I had been doing clean and jerks, then started stacking on my deadlift) and I said yes, he replied with “Impressive, very good.” When he left the weight room he told me “Very good today”, which totally made my day! I enjoyed the fact that another athlete appreciated the work I was doing. 

Yesterday was an 8 mile day! While it was a little humid and warm, the cloud cover, big breeze, and gentle rain towards the end made the run really nice for me – especially for the summertime. I went and ran around Centennial Lake, which I have yet to do all summer and it gave my legs a nice work out. The hills are much shorter and steeper there than they are in my neighborhood and the usual trails I run. Of course I followed the run up with the squats in my new month challenge, which resulted in today’s “Ouch!” 

I’ve been dog sitting this weekend so my parents don’t have to wake up so early to walk our dog Stella, so today I woke up at 6:30 and took her for a mile long walk. After that I laced up and ran a slow recovery run. My legs managed the run just fine, but my abs were really hurting. But it felt good to get out there and do it, plus it means my running streak is still alive! Then I came home and had a delicious breakfast I cooked myself. The remainder of today will be A LOT of yoga and stretching.  

Mileage – 3.77, push ups, yoga 

QOD – The only bad workout is the one you didn’t do. 

This bar and I spent a lot of quality time together on Friday. 
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This is me interrupting Stella’s morning nap. She was not amused. 
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This morning’s post-run breakfast! Old Bay scrambled egg, multigrain toast, grapes, clementine and bacon. With water and green tea to drink of course! 

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D-Day, Vegetarian Day, and then some….

First things first, I would like to take a moment to acknowledge and remember all those who served in WWII (like my Pops) and today particularly those who served in the Western Arena during the Normandy Invasion. I have been to the beaches and the American cemetery in France; it was a truly overwhelming experience. The men at Omaha, Pointe du Hoc, Juno, Gold, Sword, and Utah beaches risked their lives for the Allied cause and helped to protect our nation as well as the rest of the world. 

Now onto food… One of my summer goals was to eat vegetarian one day a week – which may not seem hard to some people, but I am all about protein in animal form. I often talk about local produce, but local grass-fed or organic meat is just as helpful to the environment and encourages more ethical, natural, and local farming practices. But since I’m running everyday and working out a lot, I still need my protein.
This is where quinoa comes in. I consider it a miracle grain because you really can do anything to it. It’s like rice but more nutrient rich and MUCH higher in protein content, I also like how quickly it cooks! Last week’s veggie day quinoa dish (which served me several lunches) was quinoa with sautéed spicy carrots, green peppers, and celery. My dinner that evening was a salad. Tomorrow will be my vegetarian meal day for this week and I’m looking to try a new quinoa recipe from my pintrest board of clean eating recipes! 

Also today I got pretty frustrated with my Nike+ band, it constantly fluctuates in mileage! I know it’s just a first world problem and it’s not that huge of an issue. However, when I’m trying to log mileage through the dang thing to meet the 144 miles goal I created on the Nike+ website it’s going to ruin meeting my goal simply because it won’t calibrate well. Dumb. 

ALSO! Started my new squat challenge! Check it out, much easier starting point for anyone interested in jumping in with me! Plus it isn’t for any specific month so you can start anytime you’d like! 

Mileage – 4 miles, squats, push ups 

QOD – America’s fighting men and women sacrifice much to ensure that our great nation stays free. We owe a debt of gratitude to the soldiers that have paid the ultimate price for this cause, as well as for those who are blessed enough to return from the battlefield unscathed.

 

Omaha Beach
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Squat Challenge!! 
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