Weekly workout recap + Meal Planning

Hi friends,

How’s your weekend going? Yesterday I had some much needed girlfriend shopping time while the kids and dads had a play date.  We try to plan these every quarter or so as neither of us are great at shopping for ourselves so we push each other to try on clothes and update our (non-running) wardrobes a bit.  We wrapped up the night with dinner together at their house which was awesome, despite two loud 2 year olds and two even louder 6 year olds.


I was loving running this week and ran 4 days in a row which I never do.  But my week was a little top heavy (I was sore from boot camp until Saturday!!) so the weekend has been a little easier than planned.

Sunday: Ignite Burn + 2 mile walk

Monday: 7 miles INT (2 warm up, 6 x 800m: 3:14, 3:13, 3:12, 3:13, 3:13, 3:09, all with 200m recoveries cool down)

This run was TOUGH! I was expecting faster paces but the 200m recoveries were killer.  I did my best and am happy with the effort.


Tuesday: 7 miles (5 with a local group around 8:00 pace- faster than I should have been going on a recovery day!) plus 1 hour boot camp at the gym

A few of my friends have been going to a 5:30am group run Tuesdays and invited me along.  I do not get up in the 5’s, let alone run in them! I set my alarm for 4:45 (ugh) to drive over there in time.  Of course, I was happy I did! It felt amazing to get home and have my run done before the kids even woke up.

I had planned on boot camp so I went, hoping it wouldn’t be too crazy.  Well.  I think I am still feeling it! After an intense warm up of walking lunges, push ups and squats, this was our first set:

  • jump squats, followed by single leg squats (all the way down to a chair and back up)
  • plyometric push ups, followed by push ups with alternating arms on the Bosu

10 sets of each, switch, and then 15 of each.  So brutal, and we were only fifteen minutes into class! But it was an awesome workout.

Wednesday: 6 early morning treadmill recovery miles

Thursday: 7 mile run with bursts of progression, finishing with 5 x 30 second strides at 5:45 pace

Friday: Rest!

Saturday: 5k   30 minutes bike + 8 mile easy run,

My legs did not feel like moving Saturday morning and the 5k I signed up for had one giant hill going up for 1.5 miles and a giant hill coming down the final 1.5… I knew I would have pushed my body hard and it was asking for a low impact day.  So I skipped it.  I could tell on my run that I had made the right decision.

Meal planning

So, our oven decided to stop working this week! And the price of fixing it is not that much less than buying a new one so we are stove shopping.  My husband is excited, as he’s been wanting to switch from electric to gas.  I’m indifferent… I liked our old stove and would rather be spending that money on something else, but what can you do? No oven meals for us this week…

Sunday:  Crockpot turkey ham for salads/sandwiches

Monday: Crockpot split pea soup (with leftover ham)

Tuesday: Leftovers

Wednesday: Taco night

Thursday: Minestrone + grilled cheese

Friday: Pizza night (hopefully the oven is in!)

Saturday: Out

Do you have a shopping buddy?

Boot camp- love it or hate it? Or love to hate it?

Do you prefer gas or electric for cooking?

I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!


Mizuno running gear that has me optimistic about winter running!

Hi friends!

I confess, I have never been a fan of winter running.  Ironically, I had to train through an upstate NY winter to run my very first marathon in 2011, and it was pretty brutal.

I didn’t train for a spring marathon again until 2015 for Boston, which was possibly even more brutal (with broken sleep and breast-feeding in the mix). I vowed to stick with fall marathons!

I’m not running a marathon this spring but I do run consistently year round, usually with 1 or 2 half marathons in the spring.  And honestly, those cold, dark mornings never get easier for me!

So I was really intrigued at the invitation to try Mizuno’s new Breath Thermo technology in the form of a long sleeved shirt and thermal gloves.

I tried the gloves first.  The fit is perfect (I have the small, but I’ve heard some say the gloves may run a little big) and I love the pockets and reflective stripes.  They’re thin, but very warm.  Plus, they have a touch screen on the tip of each forefinger so I could continue to operate my phone… huge!


Baby J thought she needed some gloves on her hands and feet too.


The shirt? Honestly, I treated it like a normal base layer twice without really thinking about it and overheated both times! It is seriously warm, despite being so thin.


It is made with Breath Thermo, a “revolutionary fabric that captures escaping body vapour to generate heat, returning warmth to the body.”  It doesn’t list a temperature range but I wore it in temps in the mid 40s this week and it was perfect by itself.  (For reference, I always wear two layers in the 40s).

This gives me hope that on those bitter cold days, I will be well armed!

I am putting another one on my holiday wish list.  The only downside is that the fit is a bit more snug than I usually wear- I got a small and wish I had chosen a medium.  Maybe the tight fit is connected to the heat generating ability?

Do you run through the winter?

Cold weather running: love it? hate it? tolerate it? head to the treadmill? any cold weather pieces you swear by?

Disclosure: I was given these pieces from Mizuno as a Fitfluential Ambassador.  As always, opinions are mine.



Where were you 5 years ago?

So much of the time, we are looking forward to the next goal, the next challenge, or what we hope the next year will hold.

This is especially true in running.  At least, it is for me.

We forget to look back and celebrate how far we’ve come! So let’s look back 5 or 10 years and celebrate the progress.


Five years ago, I ran my first marathon in 3:44……  this year I ran it in 3:23.

Five years ago, I ran a half marathon pr of 1:45…. this year I ran it in 1:35.

Five years ago, my 10k pr was 45: 43 (7:30 pace)…. this year 7:39 was my average pace for 26.2 miles!

Five years ago, my 5k pr was 21:47… this year I ran 20:25.

Five years ago, I averaged 25-30 miles per week of running… this year I hit 50 miles per week in marathon training.


Five years ago, I did zero cross training and dealt with knee pain and a shin injury… this year I incorporated regular strength training and spin classes and stayed injury free.

Five years ago, I ran to stay fit… now I run because I need and love the energy and endorphin boost.

Five years ago, I was a vegetarian careful not to overeat… now I eat for nutrition, eat more protein and fat, am ten pounds heavier and am stronger and healthier than ever.

Five years ago, I was my biggest critique… now I am proud of my strong body and am proud of what it has accomplished.

How about you? What has changed in 5 years in your fitness?

How do you view your body today, compared to 5 years ago?

I’m linking up with Tuesdays on the run.



Weekly training recap + Meal Planning

Hi friends!

How was your Thanksgiving? We traveled for Thursday (in-laws) and Friday (my parents) and got home Friday night so we could have a day or two at home as well.  Yesterday was all things Christmas… we got our tree, pulled out all the decorations, played Christmas music and enjoyed a day at home.  Friends joined us for dinner, making it a full but very satisfying day!


This is the first week in nearly two months that I ran a solid week of workouts with a tempo and speed day (with tapering, marathon, recovery, taper, marathon and recovery again).

With my focus now on whittling down my 5k time, it feels so good to throw some faster intervals back in!

Sunday: rest

Monday: 7 miles INT (2 warm up, 12 x 400m averaging 6:00 pace with 200m recoveries, cool down) pm: Barre class

Tuesday: 3 miles easy with the stroller, 30 minutes bike easy

Wednesday: 7 miles tempo (2 warm up, 3 at 7:15, 6:50, 6:45) cool down)… this felt hard! My legs weren’t fully recovered from the intervals and I did it on the treadmill which was a bit brutal, but I survived

Thursday: 20 minute Ignite strength dvd (am); travel day; 20 minute family walk (pm)

Friday: 6 hilly country miles on one of my favorite loops in PA! Easy pace (no watch) but the hills felt tough


Saturday: 9 easy with running group


I skipped the Turkey trot Thursday morning because it didn’t start until 9:30am and we wanted to be on the road early…there are always more races!

We didn’t have to do the cooking this year, so we have no turkey leftovers.  But we do have 3 giant boxes in our deep freezer from the ¼ cow we got from a farm, so we’re working on using that up every week.  If you have creative ideas, I’ll take them!


Sunday:  One-pot roast beef, potato, carrot, parsnip, broccoli roast + skillet cornbread

Monday: Leftovers

Tuesday: Roasted white fish and veggies; rice

Wednesday: Spaghetti squash + red sauce + quinoa meatballs (with beef and feta)

Thursday: Leftovers

Friday: Butternut squash chickpea curry

Saturday: Movie and pizza night


Did you run a Turkey Trot this year?

Do you have any creative uses for ground beef to help us mix things up?

I’m linking up with Fitness and Food with Ilka and Angela, and Tricia and HoHo from The Weekly Wrap!




How to transition from marathon training into 5k training

Last week, I shared that I’m looking forward to switching gears into 5k training with the two fall marathons behind me.

What does that look like?


1) Recover well

The first priority after running a marathon is always recovery.  Even though you may feel relatively back to normal by day 4 or 5 post marathon, the muscles are damaged with micro tears that need as much as 3 weeks to fully heal.

Cross training is ideal for a week or two, as it gets oxygen to the muscles to encourage healing without the stress of running to the body.  The body needs time to realign itself and heal from the stress of the marathon.

Getting back to training too soon is extremely tempting but also a major cause of injuries in the weeks and months following a marathon.  (I’ve learned this the hard way, as I know many of you have too!)

2) Ease back in to speed workouts

The first “speed” workouts should be fartleks or strides to ease back into faster running, ideally 2-3 weeks after the marathon.  This should be an easy run with short bursts of speed for 20-30 seconds to start reminding your legs how to turnover again.  Begin with 4 or 5 strides of 20 seconds and build to 8-10 bursts for 30 seconds.

These runs should be spread apart by 3-4 days, with easy running days or rest days between.

3) Officially begin 5k training

Four weeks post marathon (or more) is a safe time to begin 5k training.  Overall weekly mileage should still be lower than mileage during marathon training, but can be similar to the mileage at the beginning of the marathon cycle.

Choose a 5k 6-8 weeks out.  You may want to choose another 1-2 5ks in the few weeks following, as it often takes more than one 5k for your legs to determine how to pace themselves well and run it well.


4) Include one key workout each week

Training for a goal time in a 5k requires spending time running that pace in training.  Short intervals are ideal (400m to 1k intervals) and do not need to be run much faster than goal pace.

Incorporate one of these interval workouts per week.  Between each rep, maintain an easy jog to continue to boost aerobic fitness.  These recovery jogs can be 3-4 minutes between speed reps in the first workout, and should cut down to 2 minutes or less in the few weeks leading up to the race.

The key is to reduce the rest between reps as you near race day, not to run faster and faster each week.  Aim to maintain the 5k goal race pace or just a few seconds faster.

5) Optional second key workout

If your body is used to two hard workouts a week, you can incorporate a second tempo run or hill repeats.

A tempo should be 2-4 miles at faster tempo pace, the pace closer to 10k race pace than half marathon race pace.

Hill repeats can be 60-90 seconds at a hard effort on an incline with a slow easy jog back down to the start, for a total of 4-10 repeats.  Always warm up and cool down for at least ten minutes before and after tempo, interval or hill workouts.

Between hard efforts, fill in easy runs to continue to boost your aerobic fitness which is still the main system used in a 5k, as it is in a marathon.

Training can range from 3 days of running per week to 6 days of running per week, based on your previous training level.

I shared my specific 5k plan earlier this week.


Have you transitioned from a marathon to 5k training?

Do you have a favorite 5k workout?

I’m linking up with Tuesdays on the run and Coaches Corner with Suzy and Running on Happy, and  Annmarie from The Fit Foodie Mama, Jen from Pretty Little Grub, Michelle at Fruition Fitness and Nicole at Fitful Focus.







My 5k training plan + Meal Planning

Hope you’re all having a great weekend!

I got to run in a Girls on the Run 5k yesterday, to pace a girl who needed someone to run 21-22 minutes with her. We came in right around 22 minutes and she was 3rd overall and so thrilled! I can’t describe how much fun it was to coach her through her race and see her rock it- I’m so proud of her!


I’m now two weeks out from the NYC marathon.  I added in a little more running this past week, about 5 miles on Monday, Wednesday and Thursday plus the race yesterday for about 20 miles total.  I’ll inch closer to 30 this week and stay there for awhile.

I’m really enjoying the chance to get more strength training in, and did at home dvd’s on Sunday and Tuesday, with Nikki’s IGNITE and Jillian’s No More Trouble Zones, plus a short core session on Thursday with my two year old as extra weight!

Going forward, here’s the meat of my training… I’ll share more specifics this week on how to transition from a marathon to 5k training.


My training plan

Because my 5k is only 6 weeks away, I plan to do 6 weeks of 5k specific workouts:

  • Week one: 400m x 12 (slightly faster than 5k pace) with 200m of easy running between each
  • Week two: 600m x 6 (goal 5k race pace) with 400m recovery jogs between
  • Week three: 800m x 6 (at goal 5k pace) with 90 seconds of easy running between each
  • Week four: 1k x 5 (goal 5k race) with 2 minute recovery jogs between
  • Week five: 800m x 6 (goal 5k race pace) with 200m recovery jogs
  • Race week: 1 mile at race pace with 5 minute rest; 400m x 2 (goal 5k race pace) with 100m recovery jogs

Meal planning

Monday:  Crock pot Chicken Salsa + roasted cauliflower

Tuesday: Sweet potato lentil chili

Wednesday: Leftovers

Thursday: Thanksgiving with my husband’s extended family

FridayThanksgiving with my family

Saturday: Veggie frittata


Sunday: Leftovers

What are your plans for Thanksgiving?

Do you have a favorite 5k workout?

I’m linking up with the Weekly Wrap and Ilka’s Blog.






What’s next (ten days post marathon)

Today marks ten days since the NYC marathon, and 5 weeks since the Steamtown marathon.


After each marathon, my body was more than happy to sleep in and take it easy for a full week.  Around the week mark, I started adding in a few easy runs or short strength circuits.

In the first week or two after a big race, I always think I’m done with running.  I love having lazier mornings.  I love my sleep! I love a more relaxed start to my day and having extra family time.

And then slowly but surely my desire to train for something always comes back! I love the goals, but more than that, I love the process of training for something and the start of a new training cycle.

As much as I’m itching to train again, I am not excited about 2 hour+ long runs.  The marathon is on the back burner for awhile.  Maybe I’ll come back to it, maybe I won’t. But I’m definitely excited to switch things up and train for speed.

Here are my next goals:

Squeeze in a few more 5ks before winter

I’m running a 5k this Saturday with a Girl on the Run student who plans to run sub-21 and her parents can no longer keep up to run alongside her.  By next week, I’d like to start adding short interval training back in and work toward a New Year’s day 5k as a goal race.  That gives me about 6 weeks to find turnover and speed in my legs.

Choose a spring half marathon

I put my name in the lottery for the NYC half in March.  If that doesn’t work out, I’ll find another March or April race.  I ran Rutgers last year but would like to run a different one this year.  I would also love to get into the Broad Street run again in Philly!

Get back to consistent strength and HIIT work

I love short, effective workouts from home and dropped most of these while marathon training, other than short strength training sessions here and there.  I love my Ignite DVD and still go back to several of Jillian’s workouts that I’ve had for years.  I’d like to get back to Barre once a week on Fridays, too.  All of the strength work helps me feel more balanced and strong.  It’s perfect over the winter when the dark, cold mornings have my dreading outdoor runs!


  • 5k this Saturday (with GOTR)
  • 5 mile Turkey Trot Thanksgiving morning
  • 5k January 1st
  • March half marathon
  • possible April half marathon
  • enter the lottery for the Broad Street Run 10 miler in May


How long does it take you post marathon to get excited about running again?

What spring half marathons would you recommend in the NY/NJ/PA region?

What’s next for you?


What’s next?

With both marathons behind me, and now a very contentious and emotionally charged election day behind me, I’m struggling a bit with how to move forward.

I typically avoid discussing politics and religion- but as a Christian with a lot of grief I feel like I have a responsibility not to be silent.  (And if you just can’t take one more election-related post, come back Wednesday and I’ll move on with the usual running talk).

These are the things I need to say:

First, we need more listening…

There are many people that I love on both sides and pointing fingers doesn’t help anyone.

I spent much of this past week trying to listen to those on all sides of the election, trying to understand, trying to identity my own blind spots and prejudices against the “other” and trying to have compassion.

Second, the evangelical church is not representing me as a Christian

The evangelical church nurtured me and, in many ways, made me who I am- I am passionate about spreading the “good news”, which is reconciliation to God and others.  A hope that is identified by love and hospitality, not driven by fear of those unknown or different from me.

One that is charged to be the hands and feet of Jesus- accepting the outcast, standing up for the widow, orphan, immigrant, women, and anyone who feels out of place or targeted in any way.

I’m grieving the way this election has split or will continue to split the church. Young people cannot find a home in a church that does not welcome their lesbian, Muslim or immigrant friend.

And yet the conservative church has very real fears about their own religious liberties- I hear what you’re saying too. However, I am concerned that as a group, Christian leaders were not more vocal about condemning hateful things that were said. (For the record, there were many voices of concern… but more were needed).

I grieve for the non-white church, that is feeling misunderstood and forgotten and under-represented.  I fear what this means to “take back America” if we are not able to hear our non-white brothers and sisters (of any religion).

Third, we cannot be silent

I’m asking for all of my Christian friends, liberal and conservative, to speak out against racism as you see it displayed in your communities- the bullying of children this week who are not white, the implications of “white power” or “white America” being chanted, taunted or blatantly spray-painted, the discrimination of anyone who voted differently than you… we must confront all of it loudly and publicly.

The people in my life who voted for Clinton or Trump or a write-in candidate are ALL loving, thoughtful, well-meaning people trying to do the right thing.

Now that it’s behind us, we need to acknowledge that there were unintended consequences to this election outcome and the discrimination and hate crimes are absolutely unacceptable.  What if Donald Trump was just playing up the crowds and didn’t really mean it, as some have been suggesting? Unfortunately, that makes no difference now- the damage is done. We must hold our President-elect responsible to condemn any acts of violence or hate.

For those who share my faith, we have to recognize that a second unintended consequence of voting for Trump is the price that the evangelical church will now pay for supporting someone who created such deep divides and caused emotional damage.

I recognize that this election looked very different based on where you live and who your media sources were.  Many people voted against corruption- as that was the only piece of Clinton covered in some places.

In my community, one full of immigrants, people from over 100 countries and all faiths, it was the racial comments, the statements made against entire people groups that hit home in a powerful way and people were voted from a very emotional place, against hate.

I believe that it is a small group that voted for Trump from a clear racist position (I personally do not know anyone like that, although I know many who voted for him)- but again, the damage was done in ways that drove fear into many children, people of color, immigrants and Muslims.

Move forward in love

Where do we go from here? What next?

More than ever, I feel the call to action.  I cannot be complacent and trust that the government will have the best interests of all people in mind.  I don’t know what it will look like, (and I am praying that it will be better than I think) but I am determined to be the love that I want to see… to stand up for those living in fear right now, to acknowledge that their fears are very real, to speak out against any racial slurs I hear in my community, to call the church out on its need to speak against the many, many things that have been the antithesis of what the people of God are supposed to be about.

Because I have a platform, I feel compelled to use it and not let my silence be interpreted as support for the things that have been going on.

Later this week, I’ll get back to what’s next in my running.  Thanks for letting me be heard.



NYC Marathon Recap!

Where to begin?

While I definitely don’t recommend two marathons in 4 weeks, I have no regrets … Steamtown was everything I wanted it to be in terms of pacing, and NYC did not disappoint as one amazing experience!

The only downside of NYC, like Boston, is the logistics.  It is a long morning.  I left my house at 4:30 am to catch one of many 5am buses transporting NJ runners into the city.  My friend Jen and I shared an Uber and rode the bus together.  We got to Staten Island by 5:45… my start time was 9:50, and hers was 11:00am!

We found the correct athlete villages, ate our packed breakfast and sat in the grass.  I packed a bagel with pb and a banana for breakfast part one, and ate that around 6am and drank Performance (electrolytes).



We relaxed in the dark for awhile and then went to meet up with Sandra.  I hung out with her for the next hour or so, catching up and discussing our race plans!


By 8am, I ate a Picky Bar (cookie doughness) and had a few more bites of a plain bagel that was available, and ate a few of my Honey stinger chews.  I felt full, but the start time would “feel like” 11am with the hour time change and I didn’t want my stomach to be hungry for lunch as I was at the beginning of a marathon.

I wasn’t paying attention to the corral info and when I finally got around to finding my corral line up, it was just closing at 9am for the 9:50 group! Thankfully, they let me sneak in.

We stood in the corral and slowly inched our way to the start.  At 9:45, there were a few announcements, the National Anthem, and we were off with a serious BOOM!

I was purely running by feel… my watch died last week, and I decided it was a blessing in disguise and that I would run blind.  With a hard marathon just 4 weeks earlier, I knew I needed to keep the pace easy and focus on enjoying the course and the energy of the city.


The race starts up over the Verrazano-Narrows bridge and is one of the larger hills of the course, which definitely helped me ease in more slowly.  When I got to the one mile clock, it read 11 minutes and I assumed I ran it in 9 something.  By mile 3, it said 28 minutes, so again, I assumed I was running around a 9 minute pace which was right where I wanted to be.

I didn’t realize until mile 9 when I saw the 3:30 pacer that I was running closer to an 8 minute pace – much faster than I had planned! I tried to back off the pace a little at that point.

This race was definitely crowded.  As the few different lanes merged (somewhere around mile 10 or 11?) it was tight and could have been frustrating with a goal time in mind, but there were other times where it thinned out a bit.

By mile 15, we had a long climb across a bridge and the lack of spectators was suddenly striking. The course is packed with people cheering from start to finish. Spectators were not allowed on the bridge so as we peaked the hill, several runners cheered and we encouraged each other up and over!

I felt really good until about mile 19 or 20- at that point, my legs started to feel heavy and fatigued.  Cardiovascular-ly, I felt great but my legs were ready to be done.  I just focused on one mile at a time from that point on.

But that was also a really fun section of the course- coming down through Manhattan toward Central park, where I saw a few friends out cheering.  (I missed Christine at mile 7, unfortunately!)

From the clocks, I knew that as long as I maintained a 9-10 minute per mile pace, I’d come in around 4 hours which was perfect.

I reminded myself that this race was not about pushing myself, so I started walking through the water/Gatorade stops to boost recovery.  That definitely helped.  I felt strong up the final hill in Central park, but wow, I had forgotten how much longer those last 4 miles are than every other mile in a marathon! It’s amazing how long it feels when you’re ready to be done!

When I finally approached the finish line, I still had no idea what time I had run.  It wasn’t until my husband texted me with my results (3:43) that I realized I ran much faster than I intended to! But I felt good- and that was the goal.


As we walked the final 1/2 mile to bag check, I was amazed at the difference between this race and my 3:23 race in Scranton: after Steamtown, I was inching along, as most of the runners were around me on Sunday.  This time, because I conserved energy, I was walking normally and passing the other hobbling runners.  That was an encouragement that I didn’t push too hard.


I got my checked bag, pulled on warmer clothes, and walked to the subway to make my way back to Port Authority to catch the bus home.  I felt really good Sunday night and Monday.  I can tell that I need to back off and rest for a week, but I don’t have the soreness I had after Steamtown.  I’m in awe that my body was up for the back-to-back marathons!

My body is so much stronger than it has ever been.  In the past, I’ve always gotten injured when increasing distance and there is no way I could have run two marathons back to back.  Since religiously using the Vitalizer and protein, my bone density increased, my muscle mass increased and body fat decreased.  I know that has been the single greatest factor in my successful racing this past year.

In terms of nutrition mid-run, I worked my way through one Clif gel from miles 5-10, and another one from miles 13-20.  My stomach did not want any more after that, but I started taking in some Gatorade over those last few miles to make sure I had enough in me.

At the finish, I ate the apple and pretzels in our bags, drank all of the water, and then ate the protein Power bar on the bus ride home.  By the time I made it home, my husband had made grass fed burgers, sweet potato fries and a chicken curry rice noodle soup.  The burgers hit the spot (plus 3 of the chocolate chip cookies I made Saturday!) and the soup has been amazing for lunch every day this week.

I doubt I will ever run two marathons so close together again, but I loved running the NYC marathon! The crowds are truly amazing- that energy absolutely carried me through.

For a goal race, I prefer smaller races in terms of logistics… less waiting at the start time and an easier time for spectators to actually see whoever it is they are out there cheering for! I wouldn’t necessarily recommend NYC as a ‘goal race’, but for an amazing experience, NYC is a must!

Do you prefer large or small races?

Is NYC on your bucket list?





Marathon week taper + Meal planning

It’s the NYC marathon day!!

I went to the expo on Thursday and got to hang out with Christine for a few hours and catch up.


The energy of the expo was inspiring.  It started to sink in… I’m running 26 miles through NYC this weekend!


Another week of tapering, which looked like this:

Sunday: 5 easy miles

Monday: Jillian’s NMTZ

Tuesday: easy 40 minutes spin + Ignite strength

Wednesday: 5 miles with a few strides

Thursday: 5 easy miles

Friday: 30 minutes easy cycling

Saturday: off

This week will be about recovery, again.  Protein, complex carbohydrates and vegetables, with a few fun foods.  I made a batch of almond meal chocolate chip cookies yesterday for carb loading and recovery.

Meal planning this week:

Sunday: Recovery meal:out: Burgers?

Monday:  Crock pot Balsamic Chicken with butternut squash and broccoli

Tuesday: Sushi

Wednesday: travel

Thursday: travel

FridayCrock pot West African Peanut Stew


Saturday: Hosting friends for the weekend… out for dinner or grilling


Are you watching the NYC marathon live?

Do you prefer large or small races?