The Injury Break is OVER.

Yesterday I ended my self-imposed 2 week break for knee pain and a toe injury. I cancelled my CrossFit for the last 2 weeks and didn’t go running. This was a little difficult for me to do and it actually leaves me feeling way more tired then usual, but my toe feels totally normal and my knee pain is gone. 

I decided to go with an elliptical and kettle bell workout for my first 2 days back. The elliptical is easier on my knees but I still get my heart rate going, plus I always do intervals on the elliptical which is great speed training, and the kettle bell is a full body workout. I usually use two different weights in a kettle bell workout – 15 lbs and 35 lbs. The lighter weight I will do more reps per set, while the heavier weight will be 8-10 rep sets which are integrated with squats, lunges, and calf raises. 

I plan on doing a short run and A LOT of foam rolling tomorrow morning. I’m going to be doing CrossFit 3x a week instead of 2x for the next 2 weeks to use the classes I cancelled for injuries  – this will be a new experience so I’m looking forward to seeing if I can handle it haha. 

Thanks to the injuries I’ve decided against running the full Miracle Match Marathon in January. However I can run the half-marathon or 10k instead! I haven’t decided which distance I’ll run but I’ve also still got the Bearathon (which is a half) in March – so I still have a lot of running to do! 

Now that I’m off “bed rest” and the semester is winding down be on the look out for lots of recipes and workouts! 

Mileage – Elliptical Intervals, Kettle Bell, Foam Rolling 

QOD – “Injury taught me I need to learn how to face challenges.”

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Exhausted!

This semester is kicking my butt you guys!!! I’m still running and working out  – minus the past few days due to some not so pleasant feelings in both of my knees – but I’m so tired and crazy busy I’ve barely had time to post. So to make up for my absence I am going to share some hilarious running pages, quotes, and gifs! Here you guys go: 

Outside vs. Treadmill 

Running – “Get Over It” Column Translated (Read this – it is so funny!) 

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Mileage – Rest, Yoga, Icing 

QOD – “The trouble with jogging is that by the time you realize you’re not in shape for it, it’s too far to walk back.” (Franklin Jones)

Sorbet, Sprints, and Splits.

Even though it’s gotten a little bit cooler – aka September weather by my native Mid-Atlantic standards – Ben and I still love to get froyo. We are big fans of froyo and our favorite place does buy one get one free nights. But I wanted to limit myself on the candy toppings (and we’re kinda both poor college students) so I decided to blend some recipes together to come up with a fruit sorbet recipe for Ben and I to eat at home. This plan became an option since my parents bought me an awesome new blender! 

Some of the original recipes I looked at called for an ice cream maker, agave nectar, honey or maple syrup, or fresh berries. So I am “Frankenstein-ing” a group of recipes into one recipe that works for us! 
 
Raspberry Banana Sorbet 
1 container vanilla greek yogurt (0% fat) 
2 ripe bananas (in chunks)
1/4 cup lemon juice
2 cups raspberries 

Blend ingredients together and stick in the freezer for a few hours and you’re all set! Of course you can use any berries you like – I bet strawberries, banana and lime juice, with lime yogurt even, would be delicious!! 

Here’s what we’ll be trying this weekend! 
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Yesterday at CrossFit we did like the perfect workout for a runner like myself – a decent paced runner trying to get faster – and it was killer. Like most days, I toned down the weight and reps for the strength portion, but did the maximum cardio option. I try to do that because it works my heart and I know I would be cheating myself if I ran or rowed a shorter distance just because the max weight of the strength portion was too heavy for me. The workout was an 800 meter run, 21 or 15 power cleans, and then subtracting 200 meters and 3 power cleans for 2 more cycles. I finished in under 14 minutes, which was my goal, and I was primarily watching the clock for my sprints. I definitely was a little fast out of the gate on my 800 but it pushed me and speed/sprints is something I NEED to do more often if my distance times are ever going to get faster. 
 
We did clean & jerks and snatches both days this week during the strength portion of the workouts , which meant I spent a lot down in a squat and my legs are definitely feeling it. I spent yesterday afternoon in some looonggg poses stretching everything out. I will also be doing that tonight on my day off. I’ve also been working on the yoga poses (below) for splits because I someday dream of doing a split. I couldn’t even do one as a child when I was in dance, so I’m not sure what makes me think I can now in my mid 20’s but…hey, a girl can try, plus they’re all still great stretches. 
 
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Anyone have any good sprint workouts they could recommend?! 

Mileage – Yoooooga 

 
QOD – Strength of mind is exercise, not rest. 
 
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Rain Running and Other Badass Activities

I totally forgot to mention yesterday that I joined Run Eat Repeat’s Pile on the Miles challenge for November. I set my goal pretty low considering I’m starting marathon training, 40 miles this month (haha yes I know I will run more than that), but I figured I should aim for something I know I can achieve. Plus it gives me a reason to run over Thanksgiving break, when I KNOW I will be eating a ton of delicious foods. 
 
I also forgot to mention my training schedule still involves CrossFit every Tuesday & Thursday at the crack of dawn, of course. Even better, not only did I get INTO a handstand at CrossFit but I managed to hold it for 40 seconds last week. It was pretty awesome for me….won’t lie. And there is some great evidence as to why CrossFit can really help runners, read about it HERE! 
 
Yesterday it was drizzling during the morning run and I must say, this photo is totally right. 
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 I feel SO bad ass when I’m running in the rain. Thankfully it was only a light drizzle really, because when I opened my front door it sounded AWFUL. But it wasn’t that miserable in the end. It was however my first run (other than sprints in CrossFit) since the race and there was a fleeting moment where I thought to myself “Holy crap, I ran 13 miles? Why? This is miserable” followed by “Get it together, you’ve got less than 12 weeks to get your butt ready for 26.2” And yes, I frequently have conversations with myself in my head. Actually somewhere around this time Ben was telling me things and goes “Don’t worry, you don’t have to talk”….guess I looked like I was struggling. 
 
Not sure what my long run will entail on Saturday. I’m thinking 6 might be a  good re-building point. Depends on how my poor legs feel. After a stretch of only CrossFit and walking/biking, I think they are in shock today going back to the back-to-back run then CrossFit days. 
 
Mileage – CrossFit, yoga 
 
QOD – Running is real and relatively simple…but it ain’t easy. 
 
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Yet again, I’m alive! Sunday Grubday! (Recipe)

Now that I’ve had my 13 easy (mostly haha) days to repair my body from that not so kind half marathon course, marathon training officially begins tomorrow. Oh lawd. 

I’ve been MIA due to my recital, my amazing parents coming to visit, working on a paper, and toughing out a horrific stomach flu. Now that I’ve regained my hunger and a little bit of my sanity, I’ve returned to actually cooking for myself. The week of my recital I pretty much only ate soup and this past week I occasionally ate some bread, so I returned to one of my old favorites for the meal of the week – Crockpot Zesty Italian Chicken! 

Recipe
4 chicken breasts 
8 oz. Nuefchâtel or cream cheese 
2 cans cream of chicken soup (I use low-fat, low-sodium)
1 packet dry Zesty Italian dressing mix 

Cook on low for 8 hours in crockpot. Serve over pasta. 

I’m serving mine over rice and sautéed spinach because I already had those ingredients in the house and I’m poor. But you could serve it over any type of noodle with some cheese on top, it’s really good with broccoli also! 

My plan for marathon training is pretty similar to my half-marathon training. However, I think part of the reason I didn’t beat my goal time is because I didn’t focus enough on speed runs. So every Monday, Wednesday I will be doing speed runs with Ben to help with that. I also tapered wayyyy too soon for the half, which was mostly due to stress and recital related events, so hopefully I can fit in every long run this time around and this marathon will also be a PR! Oh and I will be spending a lot of time running the hills here and actually training on the course since I have that advantage! 

Mileage – ….walking around the grocery store

QOD – Methinks the moment my legs began to move, my thoughts began to flow. 

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