Running when you’re sick

I know I’ve tackled this subject once before because the beginning of last summer I decided to do a running streak and I was punched in the face by a cold and had to take a few days off.  

I said I was going to run 4 miles yesterday but I didn’t because I was too busy blowing my nose and coughing. I managed to sleep last night without NyQuil and when I woke up this morning my sinuses felt much clearer so I headed out for my run. I had mentioned I planned on doing 9 miles today, but my body wasn’t there yet and that’s okay. I managed to stay out there for 55 minutes, with three 3 min walk/cough up gross stuff breaks. 

So should you run when you’re sick? How do you get back into it?  

Well the rule I hear the most is that if you have a fever DO NOT workout. Your immune system is fighting off whatever you have in overdrive and exercise will only make things worse. Another rule to go by is the “neck rule” – if there are symptoms below the neck then take time off, if the symptoms are purely in your head such as a runny nose you are fine to workout.

However, according to some researchers whether you should workout or not depends on the severity of the cold and head sickness. Because I had facial pressure, headache, and a chest cough I chose to use the 72 hour rule and take 3 days off from running. Here is a great article from Runner’s World – Should You Run When You’re Sick?

Now to tackle how to get back into running when you’ve taken those few days off.

This time around I was lucky because Friday was my usual day off so I only missed 2 regular running days. Today I eased back into it by running longer chunks of time integrated with walk breaks, bringing water, and going a little slower. I ran for 17 min, walked 3, ran 12, walked 3, ran 7, walked 3, ran 10. By the end I still felt like I had worked hard but I didn’t think I had over worked my respiratory system. Some people go by the 50% intensity rule after a sickness – here is an article on that! 

Tomorrow is only 3 miles and weights so I hope to be able to do that run without stopping just a tad bit slower than usual and be back to my normal running self by Wednesday or Thursday! 

I just ate a delicious mixed berry, banana, and greek yogurt smoothie and an egg while typing this up so now it’s time to do my running yoga and get ready for the rest of the day. Happy Monday! 

Mileage – 5 miles, yoga

QOD – To keep the body in good health is a duty… otherwise we shall not be able to keep our mind strong and clear. (Buddha) 

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Not my recipe, but equally delicious! 
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Monday Grubday! Mini Apple Pies, Simple Salad, and Clean Tomato Soup

Happy Monday! I love Mondays when I don’t have any classes! It’s slowly works me into the week rather than feeling like I ran into a brick wall and that wonderful thing called a weekend is over.  

Today I have 3 great recipes to share with you! Unfortunately there aren’t any photos…because I accidentally deleted them. Bummer. 

The first is the delicious little desserts I made for Easter. We had Easter dinner with some great friends who made delicious pork, green bean casserole, and sweet potatoes. We brought salad and dessert. I had Ben look through my sweets Pintrest board with me to choose and he loves pie so I had a guess what he would pick – individual apple pies. I got this recipe from Little Bit Funky and halved it since there were only 4 of us. Everyone really enjoyed them especially because I made half of the pies without cinnamon by mixing all the ingredients with the apples EXCEPT the cinnamon first then divided the ingredients into 2 bowls and added the cinnamon to one. 

Number 2 is the seriously simple salad and balsamic dressing that I made as a side. The salad was 1 container spring mix, 1 cup pecan halves, 1/3 cup blue cheese tossed together. The dressing is only marginally more complex:
Balsamic Dressing (all approximate measurements, make to your taste)
2 tbsp Extra Virgin Olive Oil
2 tbsp Balsamic Vinegar 
1 tbsp dijon mustard
1 tsp lemon juice
1/2 tsp sugar  
1/4 tsp Nature’s seasoning 
Combine for deliciousness 

Finally a new-ish tomato soup recipe. This is a take off of a previous tomato soup recipe that I loved but lightened up just a little bit (made it clean!) and with all FRESH ingredients. 

Ingredients 
15 roma tomatoes (diced) 
5 cloves garlic (minced)
1 handful fresh basil leaves (minced) 
1/3 cup plain 0% fat greek yogurt (room temperature) 
Salt to taste 

Directions 
1) Heath diced tomatoes, garlic, and basil over medium high heat in large sauce pan. When it begins to boil, lower to a simmer and cover. Cook for 10-12 minutes. 
2) Blend with an immersion blender or blend portions of the soup at a time in a blender. Return to original pan. 
3) Mix in greek yogurt, stir a lot to really get it blended in. 
4) Enjoy! 

Ben ate this with chips and a big dollop of queso on top and really enjoyed it. It’s super quick and pretty easy and I just love how the flavors come out after being cooked together. 

Mileage – 4.15 miles, Yoga for Runners, foam roller/tennis ball 

QOD – Commit to be fit. 

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Pressed Juicery Cleanse Recap!

Over the past 5 days I’ve been pre-cleansing, cleansing, and post-cleansing with Pressed Juicery‘s 1-day Cleanse 2. Overall I have to say I absolutely loved it. The cleanse itself was on Wednesday and I spent the 3 days before and the 2 days after prepping for and coming out of the cleanse according to their instructions. I was vegetarian from Friday to Friday only eating fish for the first time in that week last night for dinner. I ate quite a bit of broth throughout the week and some other juices for meals.

Cutting caffeine cold turkey was probably the hardest part. I normally drink two mugs of green tea every morning so I tried to wean myself off by only drinking 1 cup of green tea on Friday and Saturday. Since last Sunday I haven’t had a single drop of tea with caffeine and I’ve felt great every day so far. I also cut alcohol which isn’t hard for me on weekdays but sometimes on the weekends it’s more difficult when my friends and I go out. Last night I had a sip to sample 2 of Ben’s beers but I didn’t get anything for myself which is huge for me at a bar because if I don’t want to drink I will just stay in – I don’t stand up well to peer pressure. 

The juices for the cleanse on Wednesday were SO delicious. I really loved my Root 3 juice with the beet and ginger and the Citrus 2. I have to say I’ve always been a little scared of green juices because despite flavors that sound good I was never sure about the texture but all of the ones I had were delicious. I loved the apple and cucumber hints in the green juices. The almond vanilla drink was really good but I wish I had stuck it in the freezer for a few minutes to thicken it up perhaps because it was a little thin after traveling around all evening in an ice packed lunchbox. My least favorite things were the aloe and chlorophyll waters – just a tinge of funny after taste to the water. 

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I was never tired and almost was less hungry than I usually am midday after orchestra rehearsal. I picked a great day to do the cleanse because I was really busy and juices are the easiest meals out there. Grab, drink, go. I would definitely try the 3 day cleanse if I had the money to do so. I only did my Yoga for Runner’s video the day of my cleanse for time and because I didn’t want to push my body too hard the first time I was cleansing and it was fine for me. 

Speaking of the price – I personally thought it was a great deal because shipping was included. For 72 dollars for the 1 day I received 6 juices which is a little more than $10 a bottle. I added the 2 waters for another $7. However when the cost of shipping a fairly heavy refrigerated box immediately over night is included in the $79 I thought it was a pretty good deal. Theoretically you could do it on your own cheaper, however you have to own a juicer (which despite my considerings I do not) and you have to have the time to make all the juices and clean the juicer a million times. 

I didn’t do the cleanse for weight loss but for those who are curious I lost 2.2 lbs the day of the cleanse, but by this morning I’ve gained 1.4lbs – it is definitely primarily water weight for a 1 or 3 day cleanse. 

Mileage – 7miles, Yoga for Runners 

QOD – We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves…The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, ‘You must not run faster than this, or jump higher than that.’ The human spirit is indomitable.

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Sunday Grubday! (Protein Bar Recipe)

As I mentioned yesterday I will be doing a Pressed Juicery cleanse this week. To clarify, while I did say yesterday that the cleanse is to jumpstart getting off my weight plateau, I do not think in any way that a 1 day juice cleanse will help me lose weight. I understand it’s all water weight and that weight could come back. I’m not a magic pill or secret lose weight fast seekers.

However, I think this cleanse will really help though because I did my research on their website and learned there is eating preparation that you should do so the cleanse isn’t a complete shock to your system. They suggest no refined carbohydrates, no dairy, and going vegetarian the 3 days before you start your cleanse and maintaining that diet 3 days after, eating lots of raw or steamed vegetables, fruits, and soups. This means that there is a whole week of eating that is drastically different than my current eating habits which I think will make a huge difference. 

Cleanses also help reset your body because in my case for the 6 days surrounding the cleanse and the cleanse itself – no alcohol, no sweets, no caffeine. This really eliminates cravings which I’m hoping will help me maintain some new habits easier. I’m generally not a sweets person, most of my cravings are savory, but if I start eating sweets too frequently I do begin to crave them.

So this weeks meals are primarily plant based and everything for the most part is pretty basic. Salads with avocados, steamed asparagus and spinach with broth, and finally on Friday night – FISH! However I do finally have the protein bar mash up recipe!! 

Protein Bar Recipe (no bake – inspired by RunEatRepeat and PeanutButter Fingers)
Ingredients 
– 1/2 cup fresh pressed (or all natural) peanut butter 
– 1/2 cup local honey (local is good for your allergies!) 
– 1 packet vanilla protein powder 
– 1 cup oats 
– 1 1/2 TBSP chia seeds 
– mix-ins! (raisins, dried fruit, coconut, choco.chips) 

Directions 
– Put honey and peanut butter in large microwavable bowl and microwave for 1 minute 
– After heating stir the peanut butter and honey together, once blended stir in the protein powder (I recommend using a plastic spatula to stir)
– Next stir in oats, followed by chia seeds, then finally mix-ins. I think doing this 1 ingredient at a time blends the ingredients better. 
– Line a small cookie sheet (I used my toaster oven baking sheet) with parchment paper and create a rectangle with the batter. 
– Put in freezer, let set for about 45 minutes, cut into bars and wrap in foil to store! 

Mine makes about 6 bars and they stay good throughout the week! 

Mileage – 3.2 miles, Yoga for Runners 

QOD – He that can have patience can have what he will.

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Cajun Sliders Recipe and Tuscan Soup Recipe!

This week I made Cajun Sliders from a recipe I pulled out of a magazine. The recipe called for half ground beef and half ground turkey. But to clean it up I just used a whole pound of 99% lean ground turkey and it still tasted amazing.

Here is an image of the recipe page!

The best part was how easy the meal was. I was done in 20 minutes. I broiled my red peppers in my toaster oven for about 6 minutes while the sliders were done cooking in under 10 minutes. Talk about FAST. I was able to make the meal, serve up Ben’s plate and cover it with foil for him to eat later and wrap mine up and take it to go in no time. I served it with peas because I LOVE peas and the extra red peppers that didn’t fit on the sliders. We used whole wheat slider rolls and I halved the mayonnaise in the sauce to make it even healthier.

Now onto the Tuscan Soup! I’ve been eating soup everyday for lunch for the past 6 weeks or so and the weight I’ve been struggling to get rid of that I gained when I started grad school has just fallen off (more on that another day)!

Soup plus fruit, and sometimes a veggie if the soup doesn’t have a substantial amount of veggies, is my lunch 5 days a week and I think it works wonders. The past few soups I’ve pulled from my Weight Watchers cookbook and I loved them – this week is no exception. Here is a link to the soup I made this week (I used wine instead of water, which is in the cookbook!). I also split this soup into 4 portions and I have only needed to eat this and a piece of fruit to be totally full for hours.

Today’s workout was a 5:30 am Camp Gladiator workout with lots of running, lunges, squats, and resistance. I have a strong feeling my glutes are going to be a little sore tomorrow. Tonight I’m also going to do some yoga because I’m getting a massage this afternoon before a concert and I want to go to bed reaping all the relaxing benefits of my massage. I HIGHLY recommend massages for musicians and athletes alike – I feel like my whole body functions better after an intense full body massage! 

Mileage – CG workout, Yoga for Runners

QOD – Eating crappy food isn’t a reward — it’s a punishment.

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Recovery Week and Upcoming Recipes!

After the strenuous race on Saturday, this week has been a recovery week! And a fun past few days because I got to see the JMU Women’s Basketball team in the NCAA tournament in College Station, TX! While they lost in the 2nd round, they won their first NCAA tournament game since 1991 (which is before some of the team members were born!) and really gave A&M a run for their money in the 2nd round game. I was so excited to watch my favorite JMU sports team play live again and hear the Pep Band – proud alum right here! That band is always amazing and makes every opponents fans fall in love with them because they are THAT good. 

I did my Yoga for Runners on Sunday and Monday morning and Tuesday I did a CG workout. For the most part I actually felt pretty good on Tuesday. I think making sure I wear my compression socks, doing yoga, and foam rolling immediately following a long run makes a huge difference in how I feel after a rough long run. 

Today was supposed to be my first run since the race, but I’m truly exhausted. I’ve hardly slept the past 48 hours and I may have accidentally given myself food poisoning with a bad bag of lettuce….oops. And since it was raining and cold – I have no time to get sick, my recital is 1 month away! – I decided to take it easy today and just go hard tomorrow morning in my CG workout and get a run in on Friday which is my normal rest day. I definitely need to get a full night’s sleep the next few nights to get my body readjusted. I’m normally pretty serious about getting proper sleep (but sometimes it must be sacrificed)!

I missed Sunday Grubday, but tomorrow I HAVE to post this delicious recipe I pulled out of a magazine (probably years ago) and finally tried for the first time this week. Cajun “Sliders” with broiled red peppers. OH MAN. The recipe called for a mix of ground beef and ground turkey but I was sneaky and used 99% lean turkey and the meat seasoning did an amazing job of flavoring. Ben loved it and had no idea that it was ground turkey! I’ll also try to find a link to the delicious (and Weight Watchers) Tuscan sausage soup I’ve been eating for lunch this week.

Mileage – Rest day!

QOD – Some people train knowing they’re not working as hard as other people. I can’t fathom how they think. (Alberto Salazar)

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Sunday Grubday! Clean Eating Recipe Links Galore!

Today I am meal planning for the next TWO weeks. Yes… two weeks. This semester is going to be insane and so to get myself ahead of the game and back into good habits I am meal planning way in advance and doing one large shopping trip. I’ll probably only have to run to the store to grab bananas and some lettuce. I am using 3 main sources to meal plan this time around and the goal is for everything to be CLEAN. 

Many of the recipes I post on here are clean; some are not, because I am also a huge lover of 3 ingredient/crockpot meals since I am indeed a poor grad student. So here is a quick overview of what clean eating is: 
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I try to keep to this most of the time, however I am notorious for hoarding frozen vegetables which save me at the end of the semester when I have nothing but brown rice and frozen veggies in my freezer. My main source for clean eating recipes has always been The Gracious Pantry. I also have a Pintrest board full of clean eating recipes and for Christmas I received Giada de Laurentiis’s new book “Giada’s Feel Good Food” which has AMAZING recipes I cannot wait to try. Thankfully my boyfriend Ben is an amazing guinea pig and will try anything I cook for him which is great since we usually eat together 4 nights out of the week – most recipes don’t go up on the blog unless they are “Ben approved.”

This week I’ll be pulling out some old favorite because I already have most of the ingredients in my kitchen and they are quick or have limited hands on time. Some of the meals are:
– Breakfast Bread
Korean Beef (for this recipe I use lean ground turkey, I prefer less sweet so less than 1/4 cup brown sugar OR honey, and I serve it over brown rice and broccoli) 
Slow Cooker Chicken Fajitas (to clean this up I mix up my own fajita seasoning and make corn tortillas myself!) 

Mileage – Rest, Foam Roll 

QOD – Food is the most abused anxiety drug, exercise is the most unused antidepressant. 

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Sunday Grubday

For the next two weeks I will be playing in the pit orchestra for Legally Blonde (the musical)!  I am soooo excited to be able to play this show – mostly because I love the music, but also I think it will be a great chop builder for my electric bass playing! However, with super long tech rehearsals the next 3 nights and then 11 nights of shows with only 1 night break, my free time is going to be very limited  non-existent. So I’ve meal planned the hell out of this week and next to make sure I don’t eat crappy when I need to be on my physical A-game and make sure I actually have food to eat. 

For breakfast I made my usual baked eggs, but rather than oatmeal or pancakes, this week I went for muffins – still made with oats of course. I made the Spokane Dinner Club’s Pumpkin Oat n’ Honey Muffins. I’m not the biggest fan of honey but as the batter came together the spices and pumpkin seemed to mask the overt sweetness. Mine did not look anything like the website photo, my oats weren’t ground finely enough for that. But they smell delicious and I made enough to freeze 6 for next week’s breakfast as well! 

For lunches I LOVED whipping up the easy one-pot chicken quinoa soup from Runner’s World. I’ve made this soup before without the mushrooms and using couscous instead of quinoa. It smelled delicious and I’m looking forward to eating this everyday. Sidenote: I always use chicken breast instead of chicken thighs in any recipe, just personal preference. 

For dinner I will be having salsa black bean chicken on top of a salad with spicy lime dressing. This recipe is insanely easy! 
Ingredients 
2 chicken breasts 
1.5 cups chunky hot salsa 
1 can rinsed, drained black beans 
(1 bag frozen corn optional) 
Directions 
Put all ingredients in a crockpot. Cook on high 4 hours or low for 8 hours. (EASY RIGHT?!) 

I’m hoping that I won’t end up being out too late with all the rehearsals and shows because I NEED to get my workouts in this week (11 mile run on Saturday morning too!) and I have a ton of music to learn for my recital which is in 33 days!!! 

The weather has been SOOO gorgeous this weekend. I’m sure we will return to the heat that I love  struggle to love, but it was amazing to have both of my runs this weekend be in upper 60’s weather. 

Mileage – 3.3 miles, yoga 

QOD – To lengthen your life, shorten your meals. (Not sure if every culture would agree with this haha) 

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Reaching Goals…and moving beyond them.

The past few weeks I’ve achieved a lot of goals: 

– Played a performance to my potential in a anxiety inducing setting
– Started networking for more music gigs 
– Eaten clean 80/20 for 4 weeks 
– Fit back into my size 2 shorts (First time in 14 MONTHS!) 
– Maintaining my early morning workout schedule for 3 weeks 
– Started budgeting and eating out 1 time a week or less!  
– Getting accepted into the Music History Department (I know I already told y’all, but SO excited) 

But sometimes achieving goals can almost make your life harder, you know? Especially when some of them you’ve been working towards for months or years. Some of my goals I can continue to pursue or maintain, such as my clean eating 80/20, but others need to be modified. I need to move on to a new piece of clothing to fit into, start thinking of thesis options, or prepare more music for a high quality performance. Lack of motivation can set it.

Anyone else have some new goals for the school year or life that you are working on? Share them in the comments! 

That being said I finally have a date for my half-marathon! October 19th in Huntsville, Texas. I’m so excited to spend some time with my friends Michael (one of my running buddies I’ve mentioned) and Caleb, they are going to house me that weekend! It will be so nice to have the ability to take a running break the week of my recital and allow my body some resting time, which will be greatly needed. 

Today was a CrossFit day and we worked our arms, which was nice for me because I have a longer mid-run tomorrow and my last long run on Saturday before my taper! It’s been hard to get up super early somedays as the semester goes on and the nights get later, but I think this early morning workout schedule guarantees I’ll get a work out in and it helps me get started on practicing and the rest of my day earlier. 

More recently on Sundays I’ve been posting recipes I’ve made for the week. This week had a few repeat as well as 2 new dishes. The one I’d most like to share with you guys are a new flavor of pancake from Averie Cooks Apple Pie Pancakes

I made these pancakes without the butter, with skim milk, used whole wheat flour, and of course left out the maple syrup, and they are DELICIOUS. I managed to get 12 smaller pancakes out of the batter and have 2 for each morning. I’m so in love with these oat and whole wheat pancakes this year. It is so easy to whip up enough for the week and microwave them, plus I never get sick of the flavors.

Mileage – CrossFit, yoga

QOD – You are never too old to set a new goal or dream a new dream.

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Clean Cooking Creations!

Over the past 24 hours I have made two delicious new recipes – Roasted Tomato Soup and a Paleo Mug Cake! The roasted tomato soup that I made is AMAZING. I was originally looking up recipes for tomato sauce and decided I would just make soup instead. Here’s how I made it: 

1) Preheat oven to 400 degrees.
2) Place 6 roma tomatoes sliced in halve, 1 onion quartered, 6 cloves of garlic on a baking sheet.
3) Drizzle with olive oil and season with salt and pepper.  
4) Roast for 1 hour (or more depending on your preferences) 
5) Put the roasted vegetables in a blender and puree
   – I actually only used the garlic and tomatoes and threw out the onions because I’m allergic 
6) In a soup pot or dutch oven, pour in 4 cups of vegetable broth and heat over medium heat. 
7) Throw in chunks of vegetables of your choice (I used carrots) in the broth as well as the pureed tomatoes.
8) Turn up the heat to until the mixture boils. 
9) Toss in 2 cups of pasta of your choice and boil uncovered, stirring occasionally, for 10 minutes. 
10) Turn the soup down to simmer and cover. 

BOOM. DELICIOUS. It made 5 servings for me, my lunch for everyday this week! 

The Paleo Mug Cake was from The Wannabe Chef, and it tasted like a brownie!!! However it was WAYYY too much cocoa powder for me since I’m not the biggest cocoa fan, so I would probably just cut back on that amount for next time. 

Today I went for a run and NONE of my joints hurt. It was a pretty big step for me after the past 2 weeks and it means I can start nailing down a fall half marathon since I had to change my date for my recital. My run today was at my goal half marathon pace too! Tomorrow we are doing squats at CrossFit – which means I’ll have to be super careful to protect my knees and keep them strong. 

Mileage – 4.25 miles, yoga

QOD – If you fail to prepare, prepare to fail. 

KeepRunning