What a runner reads while traveling…

January 28, 2014

This Saturday, I start my travels to Thailand.

I am looking forward to escaping this cold brutal winter. I am looking forward to spending my February basking under the hot sun, in 90 degrees Thailand. I am excited to endure the chaos of Bangkok, shopping at the night markets, seeing the skyline view at Sky Bar. I am ready to breath in the beauty and zen energy of the Buddhist temples. Oh and I can’t hardly wait to visit the elephant sanctuaries of Chang Mai or to island hop the Thailand coast.

Although, all of the above, sounds lovely…

there is one thing I am dreading…

The 24 hour flight I will have to endure to get to my destination – tropical paradise.

It definitely will be interesting…

The longest flight I have ever been on was a 13 hour direct flight from Brazil to the USA. This time I will be flying for 12 hours, switching planes, and flying for another 12 hours. Ugh, sounds dreadful… but well worth it.

I guess I will have to keep my eye on the prize, and remember that in the end, I will get the chance to see some of the most beautiful beaches in the world. And who would pass up playing with their own personal elephant in Chiang Mai?

So my game plan to keep myself busy while traveling for 24 hours is to read and knit.

Yep, read and knit.

Because I have been so busy: running, working, holidays, planning this trip, and others for the year, I haven’t had much time to sit, relax, and get my knit on. Sadly, I have only completed one project this winter, fingerless mittens.

So I have a really fun knitting project to work on while traveling. It is called the Laura Loops: Salt and Pepper Cowl.

This is found on the Purl Bee website. I chose this project because everything about this piece is small, so it will be easy to throw in my carry on bag.

When it comes to reading, I have tons of books stored on my iPad. However, the books I have planned to read on this trip are all on running.

The Big Book on Endurance Training and Racing, by Dr. Philip Maffetone.

Run Fast: How to Beat Your Best Time Every Time, by Hal Higdon

What running books are your favorite? What do you do while traveling?

Recipe: Asian Broccoli Soup with pickled Ginger and Black Sesame

January 26, 2014

The winter months are days full of desiring real comfort food. Its cold outside so one wants to eat a filling warm meal. It doesn’t help that farmer’s markets are scarce and the colorful produce that existed during the summer is now limited or in many cases nonexistent.

I still want to eat clean, organic, plant based, because everyone knows, “A summer body is made in the winter.”

So what is a girl to do during these cold gray winter months.

Crave soup.

Eat soup.

The variety of soups are endless. Soups are easy to make. You can make a huge pot for the week. You can freeze left over soup. Not all but many soups are an amazing way to eat clean, and still feel satisfied. They are warm, and to even make them hotter, smokey, spicy, try adding a pepper, such as chipotle in adobo sauce.

The soup that I am going to introduce to you today, is made with Asian influence. Because I am heading to Asia this week, I am all about the asian flavors.

Broccoli Soup with pickled ginger and black sesame seeds.

Ingredients

1) Broccoli
2) Ginger
3) Ground Ginger
4) Soy sauce
5) Sea Salt
6) Sesame oil or toasted Sesame oil
7) Pickled Ginger
8) Black sesame seeds

Directions

1) Prep two small heads of broccoli by cleaning and cutting them into small pieces.

2) Place them in a pot of water with a chunk of natural ginger in it. Bring ginger water to a boil. Cool over high heat until broccoli is tender.

3) Once broccoli is tender, scoop out and discard ginger. Place broccoli into food processor or blender. Add two cups of the ginger infused cooking water.

4) Combine 2 tablespoons soy sauce with grounded ginger, and sesame oil. Cook in a small pan over heat. Once heated pour over broccoli in blender.

5) Blend all ingredients.

6) Once blended reheat over stove until desired temperature.

7) Serve in a bowl topped with pickled ginger and black sesame seeds.

8) Enjoy!

What are your favorite soups? How do you eat clean during the winter?

#megsmiles

January 19, 2014

This week the running community’s heart was heavy, after hearing about the death of Meg Menzies. She was a 34 year old mom training for the Boston marathon. On Monday morning while running a 13 miler she was struck and killed by a drunk driver.

Although, I didn’t personally know Meg, I ran a quick loop effortlessly in honor if her. Many other runners did the same thing, wearing blue her favorite color.

It is a really amazing thing how fast news spreads on social media. I heard her story and was saddened but touched. By using #megsmiles the running community ones again stayed connected and was able to share their support.

Did you run for Meg?

Do you want to be a faster runner? Here’s the Secret…

January 12, 2014

There are lots of ways to become a faster runner.

Hill repeat…

Track workouts…

Speed work…

But the one thing that most runners neglect is their upper bodies. It is a strong upper body and core that will significantly improve a runner’s speed.

Why?

Upper body strength helps improve your posture and running form. Your legs are not the only thing that moves you. You use your arms, core, back, shoulders for guidance and balance.

“Upper-body strength is essential for boosting your speed?” – Jeff Horowitz author of Quick Strength for Runners.

My experience: Last year, I hit the weight room, and found a new passion for lifting. I knew a stronger body would help prevent running injury, but I didn’t know it would improve my pace significantly.

During my April (2013) 10 milers, and half marathon, I began setting new PRs. It was an amazing feeling to be running an 8:30 min/mile. Nothing in my running training plan had changed. In order to fit my weight lifting sessions in, I was actually running less. The only thing I was doing different was focusing on getting stronger and lifting weights. Turns out it made a huge difference.

I loved the way my body looked. I loved the way I felt. I didn’t just look stronger, I felt stronger. And the cherry on the cake, I was running stronger, faster, and with better form.

This last marathon season, because my milage increased significantly, I lost some of my muscle. It was hard to fit in both weight lifting and running. During marathon training my main focus was getting those long runs in, so my weight lifting sessions decreased to once a week.

But now I am back at it.

I did 4 weeks of lifting heavy and super sets. Then I did 3 weeks of active rest periods and super sets. Now I am doing 2 weeks of circuit training. I am also running 25-30 miles a week. Sometimes on rainy days, I will do some HIIT on the t-mill.

I’m finally getting some of my muscle back!

Articles you may like…

What’s your favorite thing to do in the gym?

Runner’s 10 Commandments

January 11, 2014

After a long time of not going on Pinterest, this week I was all over it. Looking for wedding inspiration. Making a pin board for Thailand. And of course I couldn’t help but notice all of the fitness pins. I found this one and it really hit home.

Runners are competitive athletes. But the only runner we need to be competitive with is ourselves. We need to stop comparing ourselves to others. And never be jealous of ones medals, PRs, or distances. As runners, we need to be happy and supportive of each other. Never think of yourself as less then your potential, I use to think I was a 10 min/mile girl, now I am running an 8:30 min/mile. I thought I was one think, so thats how I ran. Now I believe I can run faster, and further.

All of the other stuff, like change your shoes, don’t wear cotton, listen to your body, are important and help your run your best.

Happy Running!

What’s your golden rule?

My Fitness and Nutrition goals for 2014!

January 9, 2014

2013 was an amazing year! It will be hard to beat. However, if there is a year to beat it 2014 is that year. A lot of big, exciting, special things are happening. Two of the biggest include…

I will be traveling to Thailand with my Fiance!
Later in the year, we will be getting married!

I am calling our trip to Thailand our premoon, since it is going to be an amazing adventure taking place before my fiance and I get married. Thailand has always been on the top of my list of places I desire to visit, and now that two of my best friends have moved to Asia, It seems much more doable.

Our trip is planned out according to where in Thailand we are going to be on which day, but from now until we leave, I will be reading up on Thailand as much as possible.

I have also found Pinterest and Instagram extremely helpful while planning this trip. Surprisingly, Pinterest and Instagram have become little tour books on their own. I have now started a Thailand pin board based on what I want to see while I am there. This is going to be an amazing adventure, and because I am a crazy runner girl, I am bringing my running shoes too. Honestly, I don’t know how much running I will be doing, but when I do go on a run, I will be sure to blog about it. I am not going to be too hard core, because vacation is about relaxing, plus I have been working out pretty hard in the gym lately, and it may be nice to have some time off. But one of the best things about being a runner, is that you can run anywhere in the world. So my newtons will be in my carry on.

Now that we are on the subject of running, it may be a good time to reveal to you my Future Race Line Up and RUNNING GOALS for 2014.

As of now I am registered for three races.

The Four Courts Four miler, scheduled for March 15th. During Christmas I had won a free race entry for this race. It is a fun run I have never ran before so I am excited to run it.
The Cherry Blossom 10 miler, scheduled for April 6th. This race is the first race I ever ran, 6 years ago. It is also one of my favorite races. I was very lucky to get in considering it is a lottery.
The Parkway Classic 10 miler, scheduled for April 13th. This is a race I run every year. It is my favorite 10 miler in the area.

SO OBVIOUSLY I AM LOOKING TO PR IN THESE UPCOMING RACES. And, because of the extreme cold temperatures that we have experienced over the last week, I actually have been doing HIIT on the treadmill. I have been averaging a 7:30 min/mile but at some points running between a 6:00/ 6:30 min/mile. By doing sprints like this I am working my fast twitch muscles. I am planning on continuing to do different types of speed work at least 2x a week in order to improve my speed, so I can PR in these upcoming races.

I am not sure which other races I want to run yet. I definitely want to run a couple half marathons, and I am back and forth on whether I want to run a full this year. Full marathons are a huge time commitment for me, so we shall see.

RUNNING GOALS

Run 2014 miles in 2014. Lets see if I can do it, or how close I can get.
Read The Cool Impossible. This is the next book following Born To Run. I started it, but put it down because of my marathon training. I am ready to really read it, and use it to improve my running.
Learn more about heart rate and how using a heart rate monitor can improve my running. I have been using a heart rate monitor while lifting heavy in the gym. I have found it really fascinating seeing how in some exercised my heart rate stays consistent and how in others it raises and lowers. I have a heart rate monitor for running, so I want to learn how to use it to improve my running.
Subscribe again to the magazine Runner’s World. Lately, I have been reading Runner’s World and I feel like it now caters to the beginner runner. However, although the information is stuff I already know, there is also a lot of great inspiring stories in it. So for motivational reasons I want to subscribe again. Plus I buy it every month on the news stand.

As you all know, last year I got really passionate about weight lifting. I think it is very important to do along side running. It makes me a stronger, faster, injury free runner.

WEIGHT LIFTING GOALS for 2014

Start and complete two rounds of the clutch transformation. Start and complete the clutch cut. This will be a total of 12 weeks of clutch. Start in March when I return from Thailand.
At one point this year I want to be able to do 5 unassisted pull ups. I can’t even do one at the moment.
I want to be able to do a handstand. I am always in awe of all the cool yoga poses I see people doing on What’s Beautiful, and on Instagram, and most of them are handstands. Handstands are so healthy for you, and they make you very strong.
I want to see some abs. Nothing too crazy. But some baby abs would be nice to see.

Because I want to see some abs, and everyone knows abs are made in the kitchen. So here are my Nutritional Goals for 2014.

NUTRITIONAL GOALS for 2014

Be more strict about eating veg.
Meal prep weekly.
Continue to cook more. Eat out less.
While doing clutch follow clutch diet and supplement plan.
Read all my cook books.
Continue to stock my kitchen with the tools I need.
Organize my recipes so they are easy to find when I need them. Maybe in a recipe box.
Subscribe to vegetarian magazines. This will help me stay on track and motivated to cook more.

*Make and inspiration board and change it often. This way I stay up to date!*

And saving the best for last, Getting Married!!

Best wishes from me to you for 2014!!

What are your 2014 goals? Where are you traveling? Which races are you running?

Articles you may like…

Tips on how to keep your New Year’s Resolution!

January 6, 2014

Happy New Year!

What is 2014 going to be like for you?

You can’t control everything that happens to you in 2014, but what you do have control over is which goals you choose to set and how you plan on reaching them.

Most people hate New Year’s Resolutions. Most people think they are pointless, and never set them. I guess, I’m not like most people, because I love them. I always set them, and I make a great effort to stick to them.

And although, I make a resolution for the year, I also always have other goals I am trying to reach. After reaching my current goals, I then set new ones.

However, not everyone is constantly making goals, and for some, they dread it. Others set a New Year resolution and by February forget their resolution ever existed.

So here are some fun tips to get you setting a New Year resolution and sticking to it.

Be specific, and well detailed.
Have a game plan.
Be inspired and find support.

The two most common resolutions are…

1) Diet and loose weight.

If this is your new year resolution, the odds are you are going to fail. Why? Because there is no game plan. A couple years ago, my resolution was, “I’m going to eat one unique, exotic, interesting food a week.” This resolution being more specific was totally doable. It got me out of my rut of always throwing the same food into my grocery cart. It also got me exploring health food stores, such as MOM’s Organic Market and Whole Foods. I would literally grab one item I knew nothing about, and throw it into my cart. I would go home research it, learning how to prepare it, and what it went well with. This one small resolution changed my life. I began exploring new food options. I discovered a passion for cooking. I started meal prepping. And with out even realizing it at first, I began to eat healthier and loose body fat.

So this year, instead of focusing on dieting, and counting calories, try focusing on living a healthy lifestyle. Focus on making healthier food choices. This may not be as easy as it seems, because the sad truth is that many people are confused and simply do not know what is healthy. If you fall in this category it is not your fault. Advertisements play so many sneaky tricks on us by calling products fat free, low fat, diet, when the truth is these products are really overly processed, full of sugar and chemicals. Even fat free milk, which sounds healthy, is actually processed. They suck out the fat and replace it with chemicals and 12 grams of added sugar per cup. The average woman should only get an average of 25-30 grams of added sugar a day.

So start to educate yourself… This is important!

It’s time to…

Read labels and avoid chemicals.
Promise yourself that you will choose organic, cold-pressed, raw, unrefined, unprocessed foods.
Eliminate added sugars.
Meal prep.
Cook your own food.
Have fun by researching and trying new foods and recipes.
Become a foodie, and choose high quality foods.
Really make an effort to learn about exactly what you are putting in to your body.
Download apps, get the tools, you need to succeed.

This may be a time commitment and a financial investment, but it is worth it in the long run. You deserve this!

Once you have truly learned about selecting a healthy food choice, and your get on a regular routine of living a healthy lifestyle, it is then that you can take it up a notch. It is then that you can count macros and carb cycle. There are a lot of apps that can help you learn a healthy food choice, and later log your food. My favorite is My Fitness Pal.

2) I’m going to work out more… is another common resolution.

If this is your New Year resolution be prepared to fail. Why? Again there is no game plan. Instead, choose a plan. There are tons of free weightlifting plans on bodybuilding.com.

Weight lifting

In 2013, I decided, along side of my running I was going to incorporate weight lifting, into the mix. I had been running everyday, but wanted to improve my speed, and prevent injury – so it was time to get strong. When training for a full or half marathon I always had been successful while following a disciplined training plan. Because of this, I knew I needed one when it came to weight lifting. That being said, I saw amazing results in the weight room because I followed the Livefit Trainer, by Jamie Eason.

Honestly, the Livefit trainer changed my life. I have never seen such amazing results in my body, and the best part is my running has significantly improved.

“Change your mind set. Stop focusing on getting skinny! Instead focus on getting strong. If you focus on getting strong, the fat will melt right off.”

One way I found success was to record everything. When you write down how heavy you are lifting, next time you lift heavier you will feel more accomplished, by setting a new PR. Also when you record everything, you will be amazed how much you are actually doing. One leg day, after counting all of my reps and sets, I discovered I did 180 squats that day. Pretty amazing!

Running

Maybe you don’t belong to a gym… maybe you would rather choose to run as your source of exercise. Well you are asking the right person, because I am a runner. Running is my thing.

Again you need a game plan and a detailed goal.

Start Racing…

I love racing, so this New Year I would suggest signing up for a race. By signing up for a race, you will have a specific date you must physically be ready to run by. In the summer, in the DC area, there is a 5K every friday in Crystal City. So if you are choosing to run shorter distances such as a 5K, consider signing up for several. Maybe your goal will to be to race once a month.

If you are choosing a longer distance, such as half marathon or full, allow at least 16 weeks for training. There are tons of online training plans. My favorite running plans are written by Hal Higdon. I have trained for all of my full marathons, by using his plans, and I found success.

Log your miles…

Another option is to set a milage goal, for example, maybe you want to run 20 miles a week, or 100 miles a month. (These are all very doable goals.) Maybe you want to do a 30 day consecutive running challenge, where you run at least a mile a day everyday for 30 days.

There are several online running logs, you can use to keep track of your miles. Because I have a Garmin, I use the Garmin Connect center. But if you do not have a Garmin, you can use a free log on runnersworld.com. Another option is Daily Mile. There are also many apps to record your miles, such as, Run Keeper or Map my Run.

Stay Inspired beyond social media…

Although social media sites, such as Instagram, Tumblr and Facebook can be very helpful and inspiring. There are times when you find an inspiring article in a magazine that you want to tear out and keep. In this case, I find it very helpful to create a story board, or inspiration board/wall. This is simply a physical spot on a wall, or a cork board that you can pin inspiration and notes too. This helps you stay organized. Another option is to join Pinterest, the online option for a pin board.

Also if you keep a day planner, don’t forget to write down your daily workouts, and good eats.

To find support…

The people who see the best results in most cases have a workout partner, or a running buddy. Sometimes it is hard to find someone with the same schedule as you. (I have struggled with this.) So in order to find support there is a ton of online fitness community you can join. My favorite is What’s Beautiful by Under Armour. What’s beautiful is free, and by joining you are able to learn new things, be inspired by others, participate in challenges, and get never-ending support.

Instagram is another form of social media, that can make a huge difference in keeping you motivated. People think Instagram is just a personal photo sharing app, but the truth is Instagram has much more to offer.

Instagram is an information source. You can search hashtags that lead you to, personal trainers, running coaches, small businesses, professional athletes, athletes trying to inspire, chefs, nutritionist, foodies, etc.

You can learn new yoga poses, new recipes, new workouts, new equipment, new gear, and so much more. You can follow people who inspire you. You can follow companies. The information and knowledge you can find, is at your fingertips. It comes quickly and is never-ending. You can also hashtag your personal photos, which your followers and others might like or comment on – this support alone may be just the motivation you need.

Another fun thing about Instagram is you can easily join a challenge. There are tons of challenges going on and all you need to do is use the challenge hash tag. There is also daily hash tags, such as #transfomationtuesday used on tuesday or #flexfriday used on friday.

If an online fitness community isn’t enough, try joining a Crossfit gym, yoga studio, running club/group, or local gym.

So there you have it. These are my top tips on how to be successful when it comes to nutritional and fitness goals this new year.

Questions for you…

What’s your New Year Resolution?
What tips do you have to stick to a resolution?
How do you stay inspired?

Articles you may be interested in.

A reflection on 2013 in photos…

January 1, 2014

2013 was a very special year for me. I ran a lot of miles. I found a new passion for weight lifting. I cooked a lot of food. I spent the spring in my veggie garden. I hit the slopes in the winter. I traveled to some pretty amazing places. I read some awesome books.

These are some of my top highlights, saving the best for last.

I started 2013 off running…

Of course, doing my traditional New Years Eve night run and New Years Day morning run – striking a yoga pose in between.

I am a runner, so of course I spent the rest of the year running…

On my runs, I captured some breath taking views…

January, February, and March is what I call my running off season, because I am not following a disciplined training plan. This time off from training for races gives me the opportunity to focus on other forms of exercise and nutrition. In 2013, I spent this time getting very serious about weight lifting. I did the Livefit trainer, which I still basically follow. I learned about clean eating, supplements such as BCAAS. I learned about supersets, active rest periods, circuit training, lifting heavy, and HIIT. I also bought a heart rate monitor that took my training to the next level. All of this helped made me a faster stronger runner.

In February, I hit the slopes.

April was a busy fun month for me.

I ran the Cherry Blossom 10 miler finishing in 1:24:33.

I ran the Parkway Classic 10 miler finishing in 1:24:16.

I ran the Nike Women’s Half Marathon, finishing in 1:57:03.

The weekend of April that I didn’t run a race was the weekend of the Boston Marathon. The tragedy that happened there touched me, the running community, and the world. Boston Strong always and forever.

In 2013, I traveled.

I went to Miami for the first time.

I went to Vegas for the first time.

I went to Martha’s Vineyard.

I joined the Under Armour What’s Beautiful community, which inspired me, everyday. What I love most was all the yoga challenges.

In July, I started training for the Marine Corps Marathon. It was intense, but I loved it.

On October 27th, 2013, I ran the Marine Corps Marathon finishing at 4:19:26 – new PR . This was by far my favorite race of the year!

Although, running my marathon comes in a close second nothing can top what happened on August 29th, in Martha’s Vineyard.

I got engaged.

Looking back on 2013 makes me smile. It was a fabulous year in which I challenged myself physically, emotionally, and mentally. However, thinking of all of the amazing things planned for 2014 makes me smile even bigger. I am excited to start this year, the next chapter.

Thank you for all your love and support.

Bring on 2014!