Runner’s Reset Round Two!

it's time to reset white

I have learned a lot from you on this reset. I’ve lost 4 lbs total!  One thing I’ve learned about is changing the ratios I’m eating.  You told me that it isn’t all about the calories, but rather where they are coming from.  Also, a big change for me is to change up my workouts.  I am adding in resistance training and other workouts at least twice a week, and running the other days.  – Sarah

 

Being a part of this reset has been a fantastic experience!  I think the biggest thing I learned in the challenge is how I depend on sweets when I’m stressed out.  Not having that temptation around me the past 21 days has made a huge difference, and I know that I will have stronger willpower moving forward.  I’ve also really enjoyed getting back to strength training.  It makes me feel good and I do think it has already started to benefit my running.  Thanks so much for everything! – Janelle

 

 

After eating totally clean for 3 weeks this morning I measured my body fat % and from the first day of the reset to this morning my body fat % went down 2.3% over 21 days! -Tovah

 

Thanks to your requests, I’m bring the runner’s reset back for a round two!

I shared a few personal experiences from round one, and I’ll add my own- I lost two inches around my waist, a stubborn two inches that I had been wanting to see gone since baby J was born, so I am thrilled with that.  My weight stayed the same, and that is one of the big distinctions of this type of reset: it’s not about weight loss, but about getting stronger.

Strength progress

Muscle can replace the fat when you’re training and your weight may stay the same, but you can feel better and be fitter regardless.  Measurements or body fat testing (as Tovah did) tell much more of the story than the scale!

However, don’t let comments about eating “totally clean” scare you- there is room for chocolate or dessert when you know how to build it in.  Restriction is too hard – I’d rather see women eat their dessert in moderation than skip it, feel deprived and binge … or worse, give up on healthy eating because it’s too hard.

I want this to work for you!! So if you need specific numbers and tracking info, let’s talk specifics. If you need “eat this not that” guidelines, I have them.  If you need to have chocolate every day, we’ll talk about how to do that.

Round two kicks off in just a few weeks, beginning May 2nd.  This time personal trainer Kristen will cover the strength training piece and I’ll continue to cover the running and nutrition component.  We want this to be doable, so we are offering the 4 week program for $15/week.  If you want to break it into a weekly payment, we can do that too- just let me know!

If you’re new to the idea of a runner’s reset, find all of the details and what it includes here.

Ready to join us? Register here!

PS- All of my current clients can be added for free — just let me know if you want in!

Hope you can join us!

When you’re making a change, do you do well with an all-or-nothing approach or do you find you need to keep a little ‘fun’ junk food in your day?

Two weeks until the half + Meal Planning

Hi friends!

It’s been a whirlwind weekend here.  I was asked to speak at a natural nutrition conference yesterday and it was so much fun! I even snuck in one of my husband’s jokes. Ha.  I was terrified of public speaking in high school and have come a long way.  I really enjoy it now- although I don’t have the loud, “big personality” of some speakers and teachers, I try to use my quiet energy to my advantage and name it and own it, which works better than faking it.  Be real about who you are and you can do anything.  Right?

High Tech

On to workouts and meal planning…

In terms of training, I really don’t ‘need’ to be on the AlterG at this point but I decided to be conservative and do two more hard workouts on there and keep the easier workouts for the road. Here’s the weekly recap:

Sunday: 10 run (8:45, 8:58, 8:45, 8:18, 7:40, 7:38, 7:30, 7:27, 7:32, 7:14)

Monday: am- upper body/core + 60 minute spin; pm- 2 mile walk

Tuesday: 7.25 run (2.5 warm up outside, 5 on the AlterG with 3 at 6:23 pace, 1 minute easy, 2 at 6:18 pace)

Wednesday: easy 6 miles (9:30 ave)

Thursday: 45 minute spin + Ignite Strength workout

Friday: 7 miles (2 warm up outside, 5 on AlterG with 3 minutes hard (5:46 pace) and 1 minute easier (6:40 pace)

Saturday: off

The AlterG paces do not correlate to road paces in terms of effort, but I do feel the effects of them the next day.  I’d guess the effort of Friday’s workout to be closer to 6:30 intervals with 8:00 recovery minutes between. But it’s definitely boosting my mental game to run these fun paces!

Friday training run

Meal Plan

I mentioned last week that my husband and I are eliminating wheat and dairy and added sugars to see if it reduces some of the inflammation that comes out in his skin from time to time. One week is down, and we’re doing really well!

Breakfasts: Steel cut oats with berries and walnuts, eggs with sweet potatoes and turkey bacon, smoothies with Shaklee Life protein, and Lindsay’s honey sesame strawberry overnight oats look awesome!

Lunches: Dinner leftovers, giant salads, rice and beans, tempeh stir fry

Snacks: Nuts, fruit, veggies and hummus, hard boiled eggs, almond butter + banana

Dinners:

Sunday: Church Potluck

Monday:  Turkey and/or bean fajitas

Tuesday: Cucumber tomato salad with salmon

Wednesday: Italian Chicken and Peppers (crock pot)

Thursday: Leftovers

Friday:  Clean out the fridge night: Eggs, salads, leftovers, etc.

Saturday: Dinner on the road before we leave for Mexico!

 Loading InLinkz ...

Are you still making crock pot meals, or switching to warmer weather dishes?

Anyone else with a race in the next few weeks?

 

What I’m Eating Lately + Stonyfield’s newest products

Hey friends!

How are you doing post-Easter? It takes a few days to detox from the chocolate and treats, doesn’t it? I find my body craves healthy food after a few days of indulging but also has a raging sweet tooth that wants to continue to be fed.

I can ease back to normal after a day or two, but I know now that it’s normal to struggle a bit. If that’s you, I’m with you!

By yesterday, we had gotten rid of most of the candy and treats floating around the house and I had a fairly normal eating day.  Some of my current favorite breakfasts:

WIAW March almond milk Using homemade almond milk in smoothies!

WIAW March bfast

Egg whites (due to yolk reaction), roasted potatoes, leftover quinoa salad

And typically there is breakfast part two around 10:30 or 11am:

WIAW March eats

Tempeh, leftover roasted broccoli and spaghetti squash, natural turkey bacon

WIAW March yogurt pb

Or plain Stonyfield Greek yogurt mixed with vanilla Shaklee Life protein and pb (or chocolate when I want a chocolate pb cup)

Typically lunches lately:

WIAW March

All of last week I was eating greens topped with salmon or beans/chicken with this strange-but-good combo: sauerkraut, hummus and salsa.  Sounds weird, but I promise it’s so good!!  Plus whatever other veggies we had on hand, usually leftover sweet potatoes or squash or quinoa, etc.

Are you sensing a ‘leftovers’ theme? Since the January Runner’s Reset, I’ve been so much better lately at having lots of extra roasted veggies, quinoa salads, potatoes, etc ready to go for easy throw together meals.

For snack after kindergarten pick up, my girls have been loving Stonyfield yogurts.  My 6yo refuses most yogurt, especially the “kid friendly” tube options but she fell in love with the separate compartment that allows you to stir in your own fruit in the new whole milk Greek yogurt.

WIAW March Stonyfield WIAW March Stonyfield yogurtYours is looking good over there, big sis.

When we got a whole shipment, we had to sample 3-4 that afternoon.  I love that they are made with whole milk (the less fat, the higher sugar content and generally less satisfying.)

And the fruit sweetened ones still only have 13 grams of sugar, which is about as low as it gets for sweet yogurt (especially considering 8 or so of those grams is from naturally occurring lactose, milk sugar).

Plus those 13 grams of sugar are well balanced with 12 grams of protein, so I know my girls aren’t getting a shock to their blood sugar levels.

I’m also thrilled about their new grass fed yogurt!

Yogurts can be labeled organic with only 30% of the cow’s diet being pasture fed. That means they can be up to 70% grain fed, which means less Omega 3 fatty acids and other nutrients.  Grass fed cows are leaner – obviously they are being let out to the pastures and are getting more exercise, plus they’re more relaxed and getting more sunshine, so I’d like to think that they are happier as well!

There is now an official certification for grass fed products, which is the Pennsylvania Certified organic label, and is found on Stonyfield’s yogurt.

WIAW March yogurt tasting

Will you please share with me?

Good stuff.  And to finish up the day, more eats with dinners lately:

wiaw meatballs

I’m into edamame pasta right now or soba noodles – the girls usually prefer the quinoa pasta from Trader Joes. Plus turkey meatballs and asparagus.

WIAW March lunch

When I have time, I’ve been breaking out the spiralizer- zoodles with veggies, chicken and nutritional yeast.

Turkey Cabbage Stew

Last night we had turkey cabbage stew plus baked sweet/regular potatoes.

My current favorite treat:

WIAW March treats

In the food processor: 1 c. dates, 3/4 c. creamy peanut or almond butter, 2 scoops Shaklee protein, and a 3 Tbsp cocoa powder.  Blend.

This fills 3-4 individual ramekins and makes 16+ servings.  One small bite is post lunch or dinner is usually enough to keep my sweet tooth happy.  Or I go for the yogurt-pb swirl bowl above.

Have you been craving sugar since Easter?

Have you tried any of Stonyfield’s new yogurts?

Disclosure: I’m a brand ambassador for Stonyfield Organics. I am compensated and receive product samples. All opinions are always my own.

My experience on the Alter G

Hi friends!

Some of you saw on Facebook or Instagram that I got to try out an AlterG treadmill last week.

Alter G

I love this thing! It’s a pretty amazing toy for runners. I contacted my chiropractor about using his. It’s not cheap but after having some small warnings from my shin, I was really excited to get in a few hard workouts without worrying about added stress.

The How

If you’ve never used an Alter G, you begin by wearing spandex shorts with a zipper waist.

AlterG shorts

You step inside the plastic bag on the treadmill and lock in the height of the top of the bag with your hips.  Then you zip yourself in and let the treadmill calibrate itself to your weight.  And that’s it- everything else is like any other treadmill!

AlterG

 

The Workouts

I did a little research on the best way to train on an Alter G and because I’m not using it for rehab I decided to use it for something called “overspeed training“- which basically means it is safe to train at slightly faster than usual paces because the stress (your weight) is reduced.  This allows you to get a similar VO2 max workout and work on stride without the risk of injury.  It also teaches your body to engage muscle tissues that are not usually used.

The first workout last Tuesday I ran 4 tempo miles.  My usual tempo pace is supposed to be around 6:55- 7:15.  I ran these comfortably at 6:40 pace.  It was tempting to go even faster because it was so fun! But I also realize my legs are legitimately covering that stride for 4 miles and I need to be conservative to some extent.

For Friday’s workout, I used these guidelines around HIIT training on an alterG.  Again, it is safe to run about 8-12% faster than your typical interval paces.  I usually do 400m at 5:50-6:00 pace so I ran 10 x 400m at 5:27 pace.  Pretty cool, right?

My legs feel great! I’m hoping to do one session per week for another two weeks before the half.

Local friends, I highly recommend checking out Dr. Todd for use of the Alter-G, or his treatment around injuries and injury prevention (chiropractic care, trigger point dry needling, cold laser therapy, Graston technique, ART, etc.)

Have you ever tried an Alter G treadmill?

 

Half Marathon Training (3 weeks to go) + Meal Planning

Happy Easter!

We’re back from a trip to play with cousins and have another busy day today, so I’m going to keep this brief…

I’m not running as much as I originally wanted to be at this point so I’m filling in with extra biking and walking. Here’s the weekly recap:

Sunday: 5 miles easy/recovery run

Monday: am- upper body/core + 30 minute spin; pm- 4.5 walk

Tuesday: 5 mile run on the Alter G (warm up outside, then 4 miles at 6:40 pace); 45 minute spin

Wednesday: 4 rounds of this workout + 1 hour spin with speed intervals

Thursday: 5 mile run (8:02 pace) + 2 easy stroller jog

Friday: 6 total miles- 1 warm up, 5 on the Alter G with 2 minutes at 5:38 pace x 8 with 1 minute between each at 7:30 pace

Saturday: off

I’m aiming for 10ish today and then one more solid week before starting to ease up a little to taper.

 

Meal Plan

The next two weeks will be a bit different as my husband and I are doing a challenge together to eliminate wheat and dairy and added sugars.  He has dealt with some inflammation that shows up in occasional skin flare-ups but has never done an elimination diet.  We considered Whole 30 but will start with these three and see if he notices a difference.  The third week is our time in Mexico, so we’ll break it for that but possibly return to it for another few weeks if we decide it’s helping.

Breakfasts: Steel cut oats with fruit/nuts, eggs with sweet potatoes

Lunches: Dinner leftovers, giant salads, chili

Snacks: Nuts, fruit, veggies and hummus, hard boiled eggs, almond butter + banana

 

Sunday: Easter dinner with friends

Monday: Ground Turkey Cabbage stew

Turkey Cabbage Stew

Tuesday: Roast chicken with potatoes, onions, carrots

Wednesday: Stuffed Peppers

Thursday: Leftovers

Friday:  Lemon Garlic Salmon with sweet potatoes and asparagus

Saturday: Take out?

 Loading InLinkz ...

Have you ever tried experimenting with gluten or dairy to see how your body reacts?

Countdown

Happy Friday! The girls are off today for Good Friday and we’re having a family photography session this morning before spending time with extended family this weekend.

I’m wrapping up the week with a mini countdown/ updates:

3 weeks until the Rutgers half…

Yikes! I feel like I just got started with half training and now the race is right around the corner.  I didn’t get in all of the tempo and interval workouts that I had planned on, but I do feel like I put some some solid work in.  I am not confident that it’s enough for a pr, but I’m hoping it is!

2 weeks until we leave for Mexico…

Woohoo! Our parents are splitting up the week with the girls while we get away to sunshine and sleeping in.  We’ve never done the all-inclusive resort thing before as we typically want to see all we can of a new place on our own terms, but I’m really looking forward to a no-stress, no-planning kind of vacation. I can’t wait!

1 day until we spend the day celebrating Easter with cousins…

The Saturday before Easter is one of L’s favorite days of the year.  A whole day with her cousins, grandma’s good food, finding candy on the egg hunt… what could be better?

DSC_4224

The girls lucked out with two Easter celebrations this year since we spent a day with my side of the family already.

DSC_4245 DSC_4220

What’s coming up for you?

If you celebrate, happy Easter!

What my kid thinks of her running mom

Over the summer I saw this cute questionnaire for kids about their mother runner on a few blogs. I finally got around to having L help me with my “homework”-

1. What does mom eat before a run?

Lily: A little granola bar or something

Typically 1/2 a banana with nut butter, but it’s a good guess.
2. How far does mom run everyday?

Lily:  5 miles

Not too far off!

DSC_4194

 

3. What was mom’s favorite race?

Lily: I don’t know! That’s your question! What was your favorite race, mom?

Boston was probably the most fun I’ve had- not racing for fun, but soaking up the crowds and high-fiving all the kids.

Boston Medal
4. Why do you think your mom runs?

Lily: Because you like running!

Yes!!
5. What injuries has mom had from running?

Lily: You had pains? Like on your ankle or stuff like that.

Thankfully not too many or too often.

6. Do you like going to mom’s races?

Lily: Yeah, the ones that have lots of food.

She’s her mama’s girl.  Will run for food.
DSC_4197

 

7. Have you learned anything from having a mom who runs?

Lily: If the race is early, you have to get up early.  And you practice a lot.
8. Does having a mom who runs make you want to run?

Lily: Sometimes!

9. What’s your least favorite thing about having a mom who runs?

Lily: Nothing that I do or don’t like, really.
10. Do you think you’ll run when you are your mom’s age? And how old do you think your mom is?

Lily: No, it’s just not my thing.  45- wait, no,… 34?
Your turn! Any idea how your kids would answer?

I saw this cute questionnaire for kids about their mother runner on Beth and Allie’s blogs. Even though I’m injured and currently not running, I still wanted to hear their thoughts on having a mother runner.

1. What does mom eat before a run?

Avery: Bananas

Lukas: Apple or crayons

Obviously they are usually asleep when I go for a run. And Lukas must think I like wax.

2. How far does mom run everyday?

Avery: 25 miles

Lukas: 60 miles

– See more at: http://www.happyfitmama.com/page/2/#sthash.o0y7ozMg.dpuf

I saw this cute questionnaire for kids about their mother runner on Beth and Allie’s blogs. Even though I’m injured and currently not running, I still wanted to hear their thoughts on having a mother runner.

1. What does mom eat before a run?

Avery: Bananas

Lukas: Apple or crayons

Obviously they are usually asleep when I go for a run. And Lukas must think I like wax.

2. How far does mom run everyday?

Avery: 25 miles

Lukas: 60 miles

I think they got me confused with Scott Jurek or the Iron Cowboy.

Moms on the Run 5k | HappyFitMama.com

3. What was mom’s favorite race?

Avery: Boston!

Lukas: Boston!

Ouch. It should have been my favorite race. While they were having fun riding the T and hanging out at the Aquarium, I was having the worst day of my life.

4. Why do you think your mom runs?

Avery: Because she likes it.

Lukas: She has too much energy and needs to burn it off.

Yes! They know me well.

5. What injuries has mom had from running?

Avery: Foot

Lukas: Foot

They don’t remember the others. Just the latest and longest. Probably because I’ve been dragging them to PT with me twice a week for what seems like forever.

6. Do you like going to mom’s races?

Avery: Yes! I get to see her run.

Lukas: Yes! I like the food at the after party.

I’m not sure why Avery didn’t say the food too. Their #1 priority post race is eating my food.

Spririt of Recovery | HappyFitMama.com

7. Have you learned anything from having a mom who runs?

Avery: Yes. Running.

Lukas: Yes. If you run you should bring vitamins and food.

Not sure what either response meant. And I’m quite positive I’ve never mentioned vitamins and running in the same sentence to Lukas.

8. Does having a mom who runs make you want to run?

Avery: Yes!

Lukas: Yes! I want to run with you because I miss you.

Good answers!

active energy happyfitmama.com

9. What’s your least favorite thing about having a mom who runs?

Avery: Running

Lukas: Running

Hmmm?

10. Do you think you’ll run when you are your mom’s age? And how old do you think your mom is? (37 btw)

Avery: Yes. She’s 30.

Lukas: Yes. She’s 60.

One brings my ego way up and the other brings it way down

– See more at: http://www.happyfitmama.com/page/2/#sthash.o0y7ozMg.dpuf

I saw this cute questionnaire for kids about their mother runner on Beth and Allie’s blogs. Even though I’m injured and currently not running, I still wanted to hear their thoughts on having a mother runner.

1. What does mom eat before a run?

Avery: Bananas

Lukas: Apple or crayons

Obviously they are usually asleep when I go for a run. And Lukas must think I like wax.

2. How far does mom run everyday?

Avery: 25 miles

Lukas: 60 miles

I think they got me confused with Scott Jurek or the Iron Cowboy.

Moms on the Run 5k | HappyFitMama.com

3. What was mom’s favorite race?

Avery: Boston!

Lukas: Boston!

Ouch. It should have been my favorite race. While they were having fun riding the T and hanging out at the Aquarium, I was having the worst day of my life.

4. Why do you think your mom runs?

Avery: Because she likes it.

Lukas: She has too much energy and needs to burn it off.

Yes! They know me well.

5. What injuries has mom had from running?

Avery: Foot

Lukas: Foot

They don’t remember the others. Just the latest and longest. Probably because I’ve been dragging them to PT with me twice a week for what seems like forever.

6. Do you like going to mom’s races?

Avery: Yes! I get to see her run.

Lukas: Yes! I like the food at the after party.

I’m not sure why Avery didn’t say the food too. Their #1 priority post race is eating my food.

Spririt of Recovery | HappyFitMama.com

7. Have you learned anything from having a mom who runs?

Avery: Yes. Running.

Lukas: Yes. If you run you should bring vitamins and food.

Not sure what either response meant. And I’m quite positive I’ve never mentioned vitamins and running in the same sentence to Lukas.

8. Does having a mom who runs make you want to run?

Avery: Yes!

Lukas: Yes! I want to run with you because I miss you.

Good answers!

active energy happyfitmama.com

9. What’s your least favorite thing about having a mom who runs?

Avery: Running

Lukas: Running

Hmmm?

10. Do you think you’ll run when you are your mom’s age? And how old do you think your mom is? (37 btw)

Avery: Yes. She’s 30.

Lukas: Yes. She’s 60.

One brings my ego way up and the other brings it way down

– See more at: http://www.happyfitmama.com/page/2/#sthash.o0y7ozMg.dpuf

I saw this cute questionnaire for kids about their mother runner on Beth and Allie’s blogs. Even though I’m injured and currently not running, I still wanted to hear their thoughts on having a mother runner.

1. What does mom eat before a run?

Avery: Bananas

Lukas: Apple or crayons

Obviously they are usually asleep when I go for a run. And Lukas must think I like wax.

2. How far does mom run everyday?

Avery: 25 miles

Lukas: 60 miles

I think they got me confused with Scott Jurek or the Iron Cowboy.

Moms on the Run 5k | HappyFitMama.com

3. What was mom’s favorite race?

Avery: Boston!

Lukas: Boston!

Ouch. It should have been my favorite race. While they were having fun riding the T and hanging out at the Aquarium, I was having the worst day of my life.

4. Why do you think your mom runs?

Avery: Because she likes it.

Lukas: She has too much energy and needs to burn it off.

Yes! They know me well.

5. What injuries has mom had from running?

Avery: Foot

Lukas: Foot

They don’t remember the others. Just the latest and longest. Probably because I’ve been dragging them to PT with me twice a week for what seems like forever.

6. Do you like going to mom’s races?

Avery: Yes! I get to see her run.

Lukas: Yes! I like the food at the after party.

I’m not sure why Avery didn’t say the food too. Their #1 priority post race is eating my food.

Spririt of Recovery | HappyFitMama.com

7. Have you learned anything from having a mom who runs?

Avery: Yes. Running.

Lukas: Yes. If you run you should bring vitamins and food.

Not sure what either response meant. And I’m quite positive I’ve never mentioned vitamins and running in the same sentence to Lukas.

8. Does having a mom who runs make you want to run?

Avery: Yes!

Lukas: Yes! I want to run with you because I miss you.

Good answers!

active energy happyfitmama.com

9. What’s your least favorite thing about having a mom who runs?

Avery: Running

Lukas: Running

Hmmm?

10. Do you think you’ll run when you are your mom’s age? And how old do you think your mom is? (37 btw)

Avery: Yes. She’s 30.

Lukas: Yes. She’s 60.

One brings my ego way up and the other brings it way down.

– See more at: http://www.happyfitmama.com/page/2/#sthash.o0y7ozMg.dpuf

I saw this cute questionnaire for kids about their mother runner on Beth and Allie’s blogs. Even though I’m injured and currently not running, I still wanted to hear their thoughts on having a mother runner.

1. What does mom eat before a run?

Avery: Bananas

Lukas: Apple or crayons

Obviously they are usually asleep when I go for a run. And Lukas must think I like wax.

2. How far does mom run everyday?

Avery: 25 miles

Lukas: 60 miles

I think they got me confused with Scott Jurek or the Iron Cowboy.

Moms on the Run 5k | HappyFitMama.com

3. What was mom’s favorite race?

Avery: Boston!

Lukas: Boston!

Ouch. It should have been my favorite race. While they were having fun riding the T and hanging out at the Aquarium, I was having the worst day of my life.

4. Why do you think your mom runs?

Avery: Because she likes it.

Lukas: She has too much energy and needs to burn it off.

Yes! They know me well.

5. What injuries has mom had from running?

Avery: Foot

Lukas: Foot

They don’t remember the others. Just the latest and longest. Probably because I’ve been dragging them to PT with me twice a week for what seems like forever.

6. Do you like going to mom’s races?

Avery: Yes! I get to see her run.

Lukas: Yes! I like the food at the after party.

I’m not sure why Avery didn’t say the food too. Their #1 priority post race is eating my food.

Spririt of Recovery | HappyFitMama.com

7. Have you learned anything from having a mom who runs?

Avery: Yes. Running.

Lukas: Yes. If you run you should bring vitamins and food.

Not sure what either response meant. And I’m quite positive I’ve never mentioned vitamins and running in the same sentence to Lukas.

8. Does having a mom who runs make you want to run?

Avery: Yes!

Lukas: Yes! I want to run with you because I miss you.

Good answers!

active energy happyfitmama.com

9. What’s your least favorite thing about having a mom who runs?

Avery: Running

Lukas: Running

Hmmm?

10. Do you think you’ll run when you are your mom’s age? And how old do you think your mom is? (37 btw)

Avery: Yes. She’s 30.

Lukas: Yes. She’s 60.

One brings my ego way up and the other brings it way down.

– See more at: http://www.happyfitmama.com/page/2/#sthash.o0y7ozMg.dpuf

 

Half Training (Cross training week) + Meal Planning

Hi friends!

So thanks for seeing me through the highs and lows of this past week.  The high being acceptance into the NYC marathon and running some longer runs than usual, the low being my body’s reminder via sore legs that I am not the invincible young chick I once was.  Ha!

But I’m proactive now about listening to my body and played it very conservatively with a mostly cross training week.  I feel good, so hopefully I learned my lesson yet again about slow, steady increases!

Here’s the weekly recap:

Sunday: off – travel day to PA to see cousins/family

Monday: taught 1 hour spin; 20 minute upper body/core

Tuesday:This strength workout  + 30 minute spin with intervals

Wednesday: 5 easy stroller miles

Thursday: taught 1 hour spin + core

Friday: walking (about 5 total miles)

Saturday: Brick/ mock long run (1 hour spin + 40

 

I feel like I’m losing ground when I’m not running but I know the reality is that I need to move forward healthy and strong, or I’m going to lose 3-4 weeks or more.  So hopefully I’m still on track for a strong half in just a few weeks.
DSC_4177

 

Meal Plan

Sunday: Virginia ham, Roast Cauliflower + Sweet Potatoes

Monday:  Green Curry Salmon and Cashew with Quinoa

Tuesday: Ground turkey-black bean-onion-pepper-salsa-feta one pot meal

Wednesday: Cilantro Lime Grilled Shrimp with stir fried veggies and rice

Thursday:  Refried bean or chicken fajita wraps

Friday:  Leftovers

Saturday: Easter in PA with cousins

 Loading InLinkz ...
Good luck to everyone racing this morning! I know the NYC half is happening and several others.
What meals or workouts do you have planned this week?
Are you racing this weekend?

I still make mistakes

Y’all.  I wish I could say I learn from my mistakes but I seem to continue to repeat them.  Sigh.  Anyone else?

So with all my excitement about running the NYC marathon and getting ready for the Rutgers half, I upped my training pretty significantly last week.  I added two really hilly runs, one with speed/tempo work tucked into the middle of it.

Hill repeats

I also did legs + HIIT the day after the above hilly, tempo run.

Oops.

I felt tired toward the end of the week but great on Saturday- and ran my first 15 miler in months (again, increasing a little too quickly after a higher than usual week) and my shins have been a bit achy this past week.

The shin(s) are always the first place my body lets me know I’ve pushed a little too hard.

So this week I stuck mostly to cross training to be conservative.  I subbed two spin classes and did a little more strength training than usual, plus several long walks.  I ran a 5 miler easy with the stroller to test them out but am not 100% yet.

Stroller run Friday

I’m not sure if it’s simply a case of shin splints that will ease up or if it’s a reaction that I need to take more seriously.  Better to be conservative, right?

So, lesson learned.  Again.  For the last time, I hope! And hold me accountable to increasing a bit more slowly next time.  I was reading my marathon training journal pre-baby J and got a little too excited, I think!

What are the first signs your body gives you that you increased too quickly?

Have you learned the hard way (like me)?

Why I started tracking again (and a new webinar series!)

I’ve mentioned a few times lately that my eating has changed a bit in the last six months as I’ve moved more toward metabolic efficiency for my training.

Metabolic inefficiency

In the process of paying more attention to balance in my eating, I started using myfitnesspal.  I also track many of my clients on there so it was easy enough to add my own food too.

I have to say, I’ve been shocked by what I’ve learned! I always steer people away from counting calories and I still feel like the whole ‘calories in vs. calories out’ thing is too simplistic.  (Distance runners, you know what I’m talking about here, right? Running 40 miles in a week does not guarantee weight loss- our bodies get smart and learn how to be more efficient.)

However, quality does matter.  Quality food choices, the balance of foods, the timing of macro nutrients, the overall sugar intake, etc- this is where change can happen.

It’s so easy for us to assume we eat fairly well, right? I find we almost always overestimate our good habits and underestimate our not-so-good habits.  I smiled when Tina shared this week that tracking revealed her healthy diet was way out of balance too- it happens to all of us at some point!

So back to tracking- I’ve been able to see how unbalanced my eating was pre-tracking and am moving in a better direction.  Part of this is due to being pregnant and breast feeding for the two years prior, so I let a few things slide… my overall food intake was higher than usual, and sugar/carb/fat intake was extra high.

I’m now working on a more balanced plate and love having an app tell me how well (or not so well) I’m doing.  I do like stats and numbers at the end of the day.  I’m more concerned with balance than calories, but I’m paying a bit more attention to those numbers as well to make sure they make sense for my energy output.

I’ll put a post together soon on a typical day and how that works out in terms of balance.

Health Essentials

Before I forget, Holistic Health Coach Amanda and I are teaming up for an 8 week webinar course starting tomorrow!!  She is an amazing teacher and has a wealth of knowledge, and we pulled together some of our favorite topics for this course, including:

  • what should a balanced plate look like? (hint: not the USDA plate)
  • what are the best and worst carbs? fats? proteins?
  • how to decode labels
  • simple meal planning for the whole family
  • smart supplementing (don’t be fooled by fancy labels!)
  • plus individualized attention to answer YOUR questions and find what works for you

You can join us here – and get a fun package in the mail to help you kick-start healthy habits and feel amazing!

 

Do you use tracking tools to guide your choices?

Have you ever been surprised by how unbalanced your diet was?