A few surprises the first ten days post marathon

Today marks ten days since the Steamtown marathon.  I thought I’d catch you up a little bit on how I’m recovering, exercising, and what I’ve noticed in this process.

My quads were very sore for the first 2-3 days post race from the hills.  Walking up and down the stairs was slow and tedious.  The girls thought it was hilarious! They would want to race me to the top and laugh hysterically from the top as I was still on step 3 or 4!

By Thursday, I felt normal but I know that all those microscopic tears to the muscles take 3 weeks to fully repair themselves, so I avoiding running the whole first week.  By mid week, I started a lot of easy walking- trips back and forth from school, walks to the park, as well as solo walks to call a friend and stretch my legs for an hour.


Sunday I did 3 slow miles, and Monday morning I did another 3-4 nice and slow with the stroller.  You know what I realized? I did very few low intensity workouts throughout my training – the kind of runs where I don’t even have to breathe through my mouth.  And I’ve missed those!

My plan for the next several weeks is to keep the runs in that low intensity range.  I feel like I could go on forever at those paces- and the bonus is that it doesn’t wipe me out for the day.

Stroller run Friday

I realized how much fatigue I was dealing with on a daily basis with marathon training.  It’s inevitable when you’re getting all the miles in, and with many miles at high intensity.  But during the last ten days, my energy has skyrocketed! I am itching to get out for a walk in the afternoon or evening, and I’m not exhausted while I’m putting the girls to bed.  I’m not even tired at my bedtime.

A few things I’ve had more energy for now with marathon training behind me:

  • the energy to walk everywhere I can
  • more desire to plan social activities and have people over
  • more motivation to cook (and a less crazy appetite making good choices easier!)
  • more creative energy for projects with the girls
  • more late night movies or shows with my husband instead of crashing early

It’s been amazing! My body is definitely thanking me for backing off.  Of course, I don’t know how long that will last… I’m itching to run hard in a short race or track workout at some point.  But this down time is pretty sweet.

Do you appreciate recovery weeks after a big race? Or do you find yourself itching to get back at it?



One of the biggest marathon pacing mistakes you can make

Hi friends!

It’s already been a week since the marathon.  I ventured out on my first easy miles yesterday with a running group, nice and easy ten minute pace miles.  I feel good but will continue to be conservative as I ease back in.  I’ll share more soon about what my recovery weeks have looked like.

One of my friends shared this article last week and it’s a great read! Check out all the graphs and data gathered from the Chicago marathon.


The basic premise is this- the advice you hear about not going out too fast in the marathon is not just a helpful tip.  It is key!

Some interesting facts (based on the Chicago marathon data)…

  • 50% of those who hit the wall ran their fastest 5k in the first segment
  • Fast starters accounted for 1 in 3 Chicago marathoners
  • Over 65% of fast starters were first time marathoners
  • A fast start led to a 33% slow down in the second half
  • 10% of Chicago marathoners ran the first 5k as their slowest and finished an average of 50 minutes faster than those who ran the first 5k as their fastest portion

Pretty amazing, isn’t it?

Of course, to be smart about your marathon pace you need to know what it is.  Sometimes going out too fast is an honest mistake.  We think best case scenario we can run a certain pace when it may be unrealistic.

How do you know? Tune up races (like a half marathon 4-7 weeks before the race) can be a predictor of your current fitness level, as can consistently nailing tough workouts.  It’s also helpful to have feedback from a coach or someone who knows you and your running journey.

Ultimately, your body can give you the feedback you need on race day and you should adjust your pace accordingly so that the first half feels relatively easy yet you are still challenging yourself to maintain what you are capable of.

Do you get caught up in the adrenaline on race day?

Have you ever learned the hard way about starting too quickly?




What I did differently this marathon cycle (training and recovery)

For my own records and to answer many of the questions I’ve received, I want to share some of the tweaks I’ve made over this training cycle that I believe led to a successful race day.  On Wednesday I shared about the taper and nutrition and today I’m looking at training and recovery.

Ten miles and ten yassos done

Training changes I made

Before I began this cycle, I did a lot of reading.  I reviewed my RRCA coach training, looked through Advanced Marathoning and Run Less, Run Faster also sought out other opinions and advice to determine what fit best for me as an individual.

Running your first marathon is very different from running your fourth, and I knew I could push myself a little harder this time.  Many people love the Hanson’s method but I have always gotten injured when I ran more than 5 times a week and didn’t want to risk it.  Instead, I found myself drawn to Jeff’s articles at Runner’s Connect and ultimately worked with one of their plans.

The big differences from my previous training logs:

  1. More time running race pace– the important “workout” apart from lots of easy miles were the race pace or threshold runs.  There were several speed/interval days built in, but the emphasis was on becoming efficient at race pace.  Even though there were many days when race pace felt hard in training, he was right- my body fell back to that pace in the marathon and it felt relatively easy.
  2. Long runs with a fast finish- McMillian recommends these workouts as well and cautions not to do to many in a cycle as they are really tough and can require a longer recovery.  You can build to 8-12 miles at race pace although in a long run I think the longest I did was 4.  It’s tough after a week of training and an hour or two into a long run! But I know those helped me learn how to run on tired legs and finish the marathon at close to the same paces I started it.
  3. Lots of training in heat and humidity- Ha! This one was not by choice, but your body does become stronger when forced to work through the added stress of humidity or heat.  Since most of my long runs were in tough conditions, running in the cool weather on race day made my paces feel so doable.
  4. Easy on the easy days- It’s true.  Keeping those easy days really easy makes it possible to run higher overall mileage and hit the paces when you need to.  I was also pretty conservative anytime I was afraid I pushed too hard- I had 1-2 weeks where I backed off and ran less even though it wasn’t a scheduled cut back week and my body thanked me for listening.

To be clear, I would not recommend long tempo runs and fast finish long runs for a first or second time marathoner.  The risk of fatigue (and injury) is greater than covering time on your feet.  For beginner marathons, the most important thing is to build a strong aerobic engine (easy runs and building distance).

Beach running

Recovery/Prevention Improvements

Although not directly training related, there were several factors that I know improved my overall fitness and prevented injury this training cycle.

  1. Rolling and stretching- I’m still not great at this and skipped it on more days than I did it, but I definitely did more than I have in past cycles so that counts for something!
  2. Power and core work- I incorporated a lot of training early on in the form on interval strength training that I believe contributed to overall power (strength plus speed) on race day.  This included upper body, lower body and core.  Because there is so much downhill in the race, I am really thankful I worked my quads throughout training as I think it made all the difference between me finishing strong and being one of the many who were sidelined with cramps and muscles seizing up in the final 10k.
  3. Smart supplementing- I’ve become really picky about what vitamins I use and can see a huge difference in my overall health.  I focused especially on getting enough iron through a quality multi, building a healthy gut with a triple-encapsulated probiotic and good Omega 3 fatty acids.  After seeing one client reverse osteoporosis, I added a vitamin combo called Osteomatrix over the last year because of the stress fractures I’ve dealt with in the past and I believe this is the biggest reason I never developed any bone stress this year since it has greatly strengthened my bone density.
  4. Deep Blue rub for sore muscles- I bought this from a friend through Doterra and loved it! I used it several times a week, and always when I felt any unusual soreness.  The essential oil peppermint tingles and gets right to work – I’m all about natural solutions.


Have you found the training that works best for you, or are you often trying new things?

Has your training approach changed from your first race to now?


Taper, Nutrition and Carb Loading for Steamtown marathon

Hi friends! I’m still smiling over here about Sunday’s race– except when I’m slowly making my way up or down the steps- ouch! I thought I might at least do some easy spinning by now but nope, I’m pretty content to take the whole week off.


I’m reflecting this week on what I did differently and/or what I feel like worked well for me in this marathon cycle, and I thought I would start with the taper and nutrition piece.  I’ll follow up with what I did differently in training and recovery on Friday.

Shall we dive right in?


I decided to do the full 3 week taper, so after running my final 20 miler 3 weeks out from the race, I decreased overall mileage during the final 3 weeks.  I ran 13 two weeks out from the marathon and only a little over 6 the weekend before (I was aiming for 10 and had scheduling issues).

By the final week, I dropped all cross training and strength training and cut my runs back drastically as well.  I ran Monday, Wednesday and Friday and felt pretty sluggish all week.  Monday’s run included 6 x 3 minutes at 10k pace (total of 6 miles) and Wednesday I believe I only ran 4 or 5 miles.

It’s such a strange feeling to cut back so drastically after training for months and months! With my physical body resting, my mind wanted to take up the slack and I spent too much mental energy wondering if I did enough.  (Totally normal taper crazies).

I compared notes on past training cycles, I mapped out a best case race day plan, and I worried about weather, fueling and if the sluggish feeling in my legs would go away.

I did nothing on Thursday, ran 3 miles on Friday that felt like running through mud, and did nothing on Saturday.  Some people feel even more sluggish with so much time off, but it ended up working really well for me.  By the time we got to the expo on Saturday, I was turning that extra mental energy into excitement.  It was going to be a good day!  (Half the battle is believing it!) And race morning my legs were fresh and ready to go.



During training: My nutrition focus shifted this past year to paying attention to my protein/fat/carb intake and with the higher emphasis on protein and fats, my carbs were a bit lower than they’ve been in the past. I made an effort to increase them the day before hard workouts or as part of my long run recovery, but I do think my body learned to be more efficient at fat burning during endurance running than it has in the past and relied less on carbs as fuel.

For long runs: Because I’ve covered all of these distances before, I could take things up a notch and ask my body to work harder (not recommended for first time marathoners).  I did most of my long runs with very minimal fuel.  I did take in chews or dried fruit on my 20 milers but not nearly as much as I would on race day.  I did several of my 12-15 milers without fuel and/or in a glycogen depleted state. While this can make the run itself feel harder, it does encourage your body to adapt and get stronger which makes running on race day feel much easier with extra fuel.

Carb loading: Running always feels easier when you are well fueled! I began paying attention to my carbohydrate intake the week before the marathon and made an effort to make carbs 60-70% of my intake the three days leading up to the race.

Two nights before (Friday night) is the meal your body can have ready for use race morning, so we did a traditional pasta dinner.

The day before: Because I had some stomach distress at my last race, I cut cruciferous vegetables and beans and dairy the day before the race.  For example, breakfast was a bagel with scrambled eggs; lunch was a chicken bbq sandwich and leftover pasta from dinner Friday night.  I had a granola bar in the car, and then we went out for sushi (I stuck to vegetarian options) and treated ourselves to Krispy Kreme donuts for dessert.  I avoided “stuffing” myself.  I also included the wheat and processed foods that I often limit because 1) I know from my food sensitivity test that I don’t react negatively to wheat and 2) I wanted simple carbs over complex grains or additional vegetables that might upset my stomach race morning.


White rice… and that’s sweet tempura, nothing fried.  I skipped the wasabi too.

Race morning: Ideally, you should eat 300-500 calories and hydrate at least two hours before the race begins so that your body is mostly finished digesting your food and can turn it’s energy toward the race itself.  I set my alarm and ate at 5:45 am for the 8am race.  I brought along a bagel and added a tbsp or so of peanut butter and ate half a banana.  I drank an electrolyte drink, Performance, as well as water and then tried to stop drinking in the 90 minutes before the race other than a few sips of water.  (I still felt like I had to pee for most of the first 15 miles but ignored it!)

During the race: Although I rarely use gels during training, I knew from past experience that I could stomach the Clif brand chocolate or vanilla gels and packed 3 in my shorts.  I also had a pack of Honey Stinger chews but never needed them.

The key with fueling in the marathon is to start early, before your body rejects fuel and before you feel like you need it (at that point it’s usually too late!)  Sports drinks have a pretty ideal water to carb ratio and can work well alone as fuel but I avoid Gatorade (dyes and artificial ingredients) and did not want to carry my own so I chose gels.  However, the concentration of sugars is much higher in gels and needs to be thinned out with water.  If you skip this step, your stomach can begin to reject the super sweet fuel.


At mile 8, you can see the gel I was still holding and the throw away shirt I tossed to my husband!

Instead of taking one every hour or so, I “nursed” my gels.  I took about half of one at mile 5 and the second half at mile 9 with sips of water at every stop to thin it out.  I started the second gel around mile 13 and slowly worked on it until about mile 18, again with water whenever I could get it.  I didn’t want the 3rd gel, but I pulled it out at mile 21 and nursed it again for a few miles.  I tossed the second half of it around mile 24 and finished the race.

This race reminded me how much sugar you are taking in with gels- a lot! Clif gels have less than many brands, but my stomach had no interest in anything sweet for the rest of the day.  French fries at lunch were a hit!

However, spacing it out like that worked well for me.  I never hit a wall or felt under fueled.  I did notice a bit of an energy spark occasionally from the gel and know it kept my glycogen stores high to finish the race without bonking.

Post race: I have no rules post race except to eat whatever sounds appealing! A lot of food was not so appealing initially but we went to a nearby diner and got burgers, wraps and fries which I happily ate.  Salty foods were most appealing.  I grazed a lot through the afternoon and evening, eating whatever appealed to me.  I don’t remember all of what I ate but popcorn later in the evening hit the spot.  I don’t think I ate any vegetables on Sunday – my stomach was not ready to handle them yet! By Tuesday, I finally started to eat more of a “normal” breakfast, lunch and dinner and actually craved veggies again.  However, desserts and extra treats are part of this entire recovery week!

I hope that was helpful! I had several questions about nutrition and tapering, so if I missed anything that you were looking for, let me know!


What has definitely worked or definitely not worked for you in race day nutrition?

Are you starving after a race, or do you find your appetite is suppressed?

I am linking up with Suzlyfe, Rachel, Lora, and Debbie for Running Coaches CornerPatty, Erika, and Marcia for Tuesdays on the Run, Nicole, Annmarie, Michelle, and Jen for Wild Workout Wednesday







Steamtown marathon recap and new pr!

It’s been awhile since I got to write about a race that went exactly the way I hoped but this was that race.

From the daily emails that Steamtown sent with runner info (and humor) to the weather, things were organized and looking good for race day.

So settle in for a full recap, for those of you that want the details.

I took the taper and carb loading seriously.  I was going crazy last week with only a few short runs and was doubting myself but on Saturday all of my worrying switched to excitement.

My parents came to watch the girls so we left Saturday afternoon for the expo, dinner (sushi), dessert (Krispy Kreme!) and an early bedtime.


I woke up Sunday early and ate a bagel with a little peanut butter and half a banana and drank Performance (electrolytes) two hours before the race, plus probably 16 ounces of water.  I feel like I nailed fueling in this race- I felt good from start to finish.

Runners loaded buses in downtown Scranton for the 45 minute drive to the start, at Forest City High School.  The race is small enough that the school allows us to come inside to stay warm.  It was freezing at the top of the hill with the wind, but otherwise perfect temperatures for running.

I checked out the pacers- there was a 3:15 and a 3:25, but no 3:20 pacer.  The 3:15 pacer told me he planned to go out a little fast to bank time in order to make it up the hills at the end, and I knew that probably wasn’t a good strategy for me.  I really wanted to run this smart!

So I ran my own race.  We were off with a cannon!

The first five miles felt awesome: 7:24, 7:30, 7:42, 7:37, 7:29 – I couldn’t believe how good I felt! I focused on keeping it easy and relaxed, and then started looking for hubs who was going to be at mile 8.

7:30, 7:49, 7:44



I knew at this point that it was going to be a good day. Miles 9 and 10: 7:42, 7:35

We passed a ten mile clock (1:16) and I was on track for a big pr.  I kept telling myself to hold back and see how I felt at mile 18.

Miles 11-13: 7:44, 7:39, 7:52-  In retrospect, I kept it a little too easy here and could have done a better job sticking to my 7:39’s but I was mostly running by feel.

The first half has a lot of net downhill which eventually becomes really tough on the quads.  I was happy when it started to even out around mile 12-13.  The flat roads felt good, although I had to kick it up a gear in order to stay consistent.  I started counting down to mile 17, where I would see my husband again.

We ran two miles through a gorgeous trail and the fall colors were so brilliant!

7:35, 7:34, 7:33, 7:45


I woke up early- Making signs is hard!

Mile 17 was a nice mental boost! I loved hearing the personal cheers and seeing hubs with his sign.  And I was still feeling so good!  Mile 18- 7:28


We entered another gravel trail and I focused on breaking the race into two mile chunks.  I knew there were some decent hills coming soon.  Miles 19-20: 7:41, 7:37

At mile 20, I was amazed there were only six miles to go but I was kind of clueless where I was at – my watch died half a mile into the race and I had to restart it and was off the whole race..  I think that was a blessing- I wasn’t stressing at all about not breaking 3:20, I was just so thrilled that my race was going so well!

More than any other marathon I’ve run, I was really in the moment, soaking up the views, the people and enjoying myself.  It flew by!! Except for the final 5 miles, of course.

I held on to pace for 21 and 22 (7:45, 7:34) and then hit some tough hills.  Mile 23 had some tough uphill and mile 24 had over a half mile that was pretty relentless.  I didn’t look at my watch at all, but focused on getting up it as strong as I could- 7:50, 8:35

That split likely would have discouraged me so I’m glad I missed it! With just two miles to go, I repeated all of the words of encouragement you all have left me over the last few days – I imagined Allie running alongside me keeping me moving, I remembered Tina’s words to believe in YOU, I remembered that I can do hard things and two miles is nothing!

Although in a marathon, those last two miles take for.ev.er! Mile 25- 7:48

As we came into the final mile, we could see one last hill looming ahead.  Once I started climbing, it didn’t feel too bad, but as we peaked it, instead of going down it continued to have a slight incline to the end of the mile, brutal! – 8:02


Once over the hill, I tried to push my legs down the final .2 as quickly as I could.  At this point, they were definitely screaming from the downhill at the beginning of the race, but overall, it really wasn’t until the last mile that my body told me it was done running a marathon.


Pain face!

Final push- 7:27 pace

I knew I was not going to break 3:20 but didn’t know how much of a pr I had (previous pr was 3:32:58)… as I got close, I was so thrilled! Final time is 3:23:23- a ten minute pr!


I am really proud of myself for running a smart race and really enjoying it! I wasn’t nearly as focused on my watch as I usually am- I missed half my splits and didn’t care.  I was just so excited to be cruising along at a pace 30 seconds faster than my fastest marathon and feeling so good!


As I met up with family afterwards, I told hubs if this is the last marathon I race for time I will be happy with that.  I know how many things can go wrong (stomach issues, heat, fueling, sluggish legs) and I feel lucky that everything went so smoothly.  Of course, my he wanted to record me saying that because who knows how long that feeling will stick… :)

Thank you all so much for the supportive comments on Instagram and Facebook! I was really encouraged by them and really feel that it helped me run well.

And now to ride this marathon pr high as long as it will let me…while not running this week as I recover.  We’ll see if that works!

Have you had a race where everything clicked and you felt better than expected?

Have you raced more by feel than by your watch?

I’m linking up with Hoho Runs and Miss Sippi Piddlin for the Weekly Wrap!





Steamtown Marathon Goals!

Gah! How is it close enough to be writing this post? Three days to go!

My stomach just did a few flip flops.

But I am really excited and ready for this. I ran the numbers on Tuesday, and today is about goals.

First, to back up a bit. I shared back in the spring that I thought I was done with marathons.  I honestly don’t believe they are great for our bodies- I typically don’t recommend them for my health clients (especially those looking to lose weight) and I don’t think my body would appreciate it if I continued to run marathons for 10 or 20 years.

But I love running and running goals.  Obviously, I want to be smart and take care of my body, but I also want to enjoy these last few years of pushing for goals while I still feel that I can.  In a few years, I will likely embrace running for fun and do a lot more trail running and short distance races.

So, some friends convinced me to put my name into the NYC marathon lottery as it’s an amazing race experience.  Plus, it typically takes years to get your name pulled.

Surprise! I was the lucky name drawn on the first try.  So, as it slowly sunk in that I would be training for a marathon, I decided I wanted to train for a pr race – why not? – and that NYC was not the race to do it.

Which led me to sign up for Steamtown as my goal race, October 9, and I’ll run NYC for fun Nov 6th.

However, Steamtown is not an easy course either.  It’s net downhill much of the first half and has several tough climbs in the final 6 miles.  I’ve been reading many Steamtown race recaps about screaming quads in the second half and I know I need to be really smart and hold back in the beginning.

Plus, my experience at the last half where I fell apart is still fresh on my mind.  The difference this time is that the weather looks about perfect (50s-60s) and I think I figured out my nutrition issue.

Finish time goals

A Goal: Sub 3:20

B Goal: 3:25

C Goal: between 3:30 and 3:40 (Boston qualifying time)

Pacing goals

I want to run easy the first half, ideally around 7:40-7:45 for the first 3 miles and settling around 7:39.  As I assess how I’m feeling at the mid way point, I’d like to pick up the pace slightly from miles 14-21 (7:30’s) and then hold on, knowing that my last few miles uphill will be slower (hopefully still sub-8s) with a final push to the finish line.

Okay… I’m resting, carb-loading, keeping my feet up and ready to run!

Have you run a course with downhill at the start and uphill at the finish?

Any final words of advice?




This marathon cycle by the numbers

I’m in that weird tapering place right now where, somehow, I’m simultaneously wishing I was running more yet thrilled to be sleeping in and relaxing.  It’s so weird!

I’m definitely glad to have the long runs behind me, and to take it easy from here on to race day, and then focus on recovery for a few weeks before the NYC marathon.  All the hard work is behind me and that feels so good.

At the same time, I’m wondering if I did enough to hit my goals and wondering what’s next?

But for now, I’m not going to worry about that.  No more tough runs will help at this point- they could only hurt me on race day.  So I’m going to enjoy the extra rest and focus on what I can control- my perspective and confidence going into this race.


The best way for me to do that is to reflect back on the training I did, so bear with me as I recap the last 4 months…

Number of races done: 3 (4 miler, 5k and half marathon) –

None of these were particularly confidence boosting but for the most part the paces were in line with my training and they were all done on tired legs.

Number of long runs done over 15 miles: 9, with 7 of these in the 16-20 range

There was one week that I skipped a long run due to my concern about a tired shin, but I stayed healthy and am thankful I was proactive and will make it to the start line!

Number of 20 milers: 3

One in August in Florida with a 2 mile fast finish, one with a local group that become a very hilly 20.5 mile run also with a fast finish, and one as part of my half marathon two weeks ago with 6 miles at tempo.

Number of tempo runs: 14

This makes me happy and definitely boosts my confidence a bit! I used to skip tempo runs way too often and I committed to doing them this cycle and mostly stuck with my plan.

Number of miles run at or near race pace (7:30s): 91

I hope that’s enough! Goal race pace is a bit slower than that so most of my tempos and race pace miles were run between 7:15-7:30 so that race pace will feel easier.  In theory, that works.  I’ll report back on that in a week!

Number of track workouts (400m-800m range): 5

I had more track workouts planned but skipped a few when I was nervous about my shin.  I prioritized the tempo workouts over the track this cycle.  But the track workouts I got in were all solid, confidence boosting paces so that was encouraging.

Additional hard workouts: 6 fast finish long runs, 2 sprint workouts on the Alter G treadmill

The fast finish long runs were only 2-3 hard miles at the end of the run… I wanted to work up to 5 or 6 or more but that’s all I got in.

Average mileage: 43

I added a serious mileage cut back week every 4th week, but ran 38-50 miles per week for 8 weeks.  I was hoping to build mileage a little bit higher but I’m happy with that.

So that’s a wrap! Obviously there is no “perfect” training cycle… at least, I’ve never had one.  But I stuck to my plan as much as possible and have no regrets.

I’ll be back before the race with my goals and any final thoughts.  Thanks for your encouragement and support throughout this training cycle!!

Have you learned to listen to your body’s signs and be flexible with your training plan?

Have you ever had a training cycle where you got in every training run?




Taper Week and Meal Planning

Yikes! One week until marathon day!! It’s hard for me to think about much else these days.

Mostly, I’m excited.  A tiny piece of me is hoping I did enough.  Hoping the weather cooperates.  Hoping my legs feel fresh, not dead like in my half a few weeks ago.

This was an ideal week weather wise for tapering.  The dreary, cold and wet weather made it so hard to get up! I always do my workouts first thing in the morning.  This week, there was not one day that I got my run done in the morning!!

It’s the typical taper sluggish-ness… I wanted to sleep in and take it easy.  I got most of my runs in, but cut yesterday’s 8-10 back to 6. Instead of running in the morning, we had a family breakfast (french toast), family coloring session, scrapbooking party (I caught up on both girl’s books!) and baking/work-around-the-house day.  I’ve missed Saturdays like that!

Here’s the week in review:

Sunday: Travel day/ recovery day

Monday: 6 easy run with the stroller (9:30s at the start, 8:30s at the finish)

Tuesday: spin class + short resistance band workout for upper body and core

Wednesday: 8 miles with 6 at tempo/race pace (9:11, 8:37, 6:49, 7:26, 7:27, 7:33, 7:31, 7:11)

Thursday: 1 hour walk + 20 minute full body circuit

Friday: 6 on the treadmill (8:00 ave)

Saturday: 8-10 miles 6 easy in the evening (8:26 ave)

This week’s CSA share brought a few new things for us to figure out how to use and/or try: lemon grass, lots of Japanese eggplant and kiwi berries.  Have you seen kiwi berries? They honestly kind of gross me out, with the squishy insides but L seems to like them so I need to be brave enough to try one!

Group one of the 7 day herbal cleanse begins tomorrow.  I’m leading the group, but not doing mine until next week with the second group (after the marathon is behind me.)

Meal Plan

Sunday: Thai stir fry with grilled Japanese eggplant over rice

Monday: Homemade sushi

Tuesday:   Turkey burgers, spaghetti squash and roast cauliflower

Wednesday:  Quinoa black bean burrito bowls

Thursday: Leftovers-into-a-fritta night

Friday:  Family pizza and movie night

Saturday: Dinner out before the race!


Food wise, I also ordered 1/4 of a grass fed cow this week from a girl I went to high school with! We don’t eat a ton of beef, so this will last us a long time and help to fill up our second freezer.

We’re also planning to go apple picking this week, and yesterday I spent a little time in the kitchen making grain free applesauce muffins and pumpkin bread.

LINK UP update: I’m going to take a break from the link up… I haven’t been very consistent lately, and my wrap up post may be Sundays or Mondays in the future, so I need to take the pressure off to always have this post up in time.  But thank you to everyone who has participated over the last few years!!

Have you ever seen or tasted kiwi berries?

What do the taper crazies look like for you? Are you more tired than ever? Or restless?



Overnight Steel Cut Oats (Two Ways)

Disclosure: I’m a brand ambassador for Stonyfield Organics. All opinions are always my own.

We make oatmeal almost every morning.  The girls love it with frozen berries tossed in to cool it down and a dash of cinnamon.

Lately, we’ve been making steel cut oats instead.  Steel cut oats are the least processed form so they take the longest to cook, but they have more nutrients, fiber and protein making them much more satiating.  They also have a chewier texture, which I love!

Have you ever made steel cut oats? If you don’t have 45+ minutes in the morning for them to cook (we don’t!), there are two easy ways to have your oats cook overnight while you sleep.


#1 Crock pot Steel Cut Oatmeal (HOT)

  • 1 cup Bob’s Red Mill dry steel cut oats
  • 3.5 cups water
  • optional dash of vanilla, dash of salt and cinnamon

Place the oats and water in a crock pot  and cook on low for 6-8 hours overnight.

OR with a pressure cooker, use 3 cups water and set the pressure cooker for 10 minutes (we use the Instapot and set it to begin at 6 am in the morning).



#2 Overnight steel cut oats in a jar (COLD)

  • 1 c. Bob’s Red Mill steel cut oats
  • 1 c. almond milk
  • 1 c. Stonyfield plain yogurt
  • 1 tsp cinnamon
  • chopped apples, berries, pecans or other favorite toppings

Combine all ingredients except toppings in a mason jar and let it sit in the refrigerator overnight.  In the morning, top with fruit and nuts as desired and eat cold.


The cold version is a lot chewier and works well with any kind of chopped fresh fruit, nuts or seeds.  My girls prefer the hot version with frozen berries and often topped with a scoop of yogurt to make it creamier.

We use Bob’s Red Mill because the company is based on trust and integrity and works closely with it’s farmers.  You can read more about their whole story here.


Do you make overnight oats? Have you tried steel cut oats?

Hot or cold?




7 Day Cleanse kicks off next week

Hey friends!
I got back from California late Sunday night and am finally feeling back to normal with sleep and time change adjustments.  But it was an amazing trip and totally worth it!
I wanted to pop in with updates on two things.  One, I have the winner of the Nathan’s giveaway!! Congrats to Catherine!!

And number two, an update from my health coaching business – a new cleanse is kicking off next week and some of you have been asking about the next reset so I wanted to share the info for those interested.


This is different from the Fresh Fix or runner’s reset program… it’s a kit with specific dietary guidelines for the 7 days plus herbs to remove toxins (such as milk thistle, which removes toxins from the liver, and alfalfa, which reduces bloating and adds all sorts of powerful nutrients) as well as a probiotic and gentle herb lax.

– reduce/eliminate bloating
– increase energy and improve sleep
– kick start healthier habits
– kick start weight loss, if needed
– milk thistle binds to heavy metals and removes them (crucial if you are exposed to a lot of radiation in the form of cell phones, airplanes, laptops, etc… and who isn’t these days?!)

Our group kicks off Monday, October 3rd, so today or tomorrow is the last day to order to get everything on time. (If you get supplies late, you can still join us).

Sign up here to get your package in time and let me know if you have any questions!

A few stories from those of you who have tried it so far…

– Megan felt more energized and lighter, and found it very doable with a little prep

– Rebecca lost a few pounds but was mostly surprised by how full she was and how good she felt

– I did it for 3 days last week as an experiment and found it easier than I thought! For runners, I made a few tweaks that helped a lot to keep my energy high and I am happy to help personalize it for you.

Are you affected by travel and time change, or can you roll with it?