03-29-2013

A Little Friday Motivation

I recently made this my iPhone background and wanted to share it with you all because I love it!

I hope you all have a great weekend and remember to dream big! :)

20130329-101309.jpg

03-28-2013

Thursday Workout Challenge!

Need a workout for today? Want to feel a little burn? Try my lower body workout and really focus on those legs! Let me know if you try it and what you think…enjoy!

thursworkout

Follow Reach Your Peak:

03-27-2013

10 Mile Run Recap

Yesterday was my first double-digit run in a year and a half! Crazy! Of course, as usual, I was really nervous before the run. My shin had been bothering me for a few days, and my soleus muscle was sore from massaging it. I was crossing my fingers I wouldn’t have to turn back early.

Our route was an out and back route on a trail along the Raritan River here in NJ. I didn’t snap a pic this time, but here is one from a fall run…the trail is beautiful and surrounded by water on both sides!

We did 4 miles out, and 4 miles back on the trail, then finished with two miles around Rutgers. Mentally I just felt like this was easier than 5 miles out and 5 miles back haha.

I felt amazing after this run.

I have never felt like this after a long run before. I felt like I could keep going! My mom and I also ran the second half faster than the first half (whaddup negative splits?). We were averaging 10:38ish in the beginning (I wanted to go slow because of my shin), and ended the run with an average of 10:25!

I think a few factors played into this successful run.

Usually I fuel at 45 minutes with a gel and water. This time, I decided to take in a little bit of fuel every 1 mile (or 10ish minutes). I decided to try this after seeing Neon Blonde Runner’s post with this handy dandy fuel calculator! Click on exercise, input your info, and it tells you how much to take in per 10 minute increments.

I felt energize throughout my entire run. Usually by the end I fade, and I fade hard. I think it’s because I’m a heavy sweater. So with the combo of fueling every mile a tiny bit, and hydrating with water and NUUN, I was able to have a great run.

I really, really want to break my half marathon PR of 2:05…and I really would like to hit 2:00 or even 1:59! I know it’s lofty, and my coach is telling me to aim for 9:50 half marathon goal pace, but I am ready to push that pace…sorry Marc, I have to try! ;)

This last month is time to grind. I am going to be more serious about my cross-training, hill intervals, and lifting in order to get stronger. We’ll see what happens on race day!

I also wanted to share with you all some tips on how to get through a long run…sometimes the motivation isn’t there, or mentally it just seems like a daunting task! Here’s how I get through it:

LRtips

1. Find a running buddy…or just a buddy in general – I run most of my runs with my mom, so that really helps the time go by. Run with another runner, or find a running group to train with who has runners that go your pace. Or if you don’t have any runner friends, have someone bike along side of you. I’ve had my brother ride his bike next to me on long runs before (and blast music from his phone lol).

2. Make a new playlist – This is a typical tip. I love downloading new music and making new playlists. They always get me excited to go for a run, and they definitely help pass the time. You can also listen to podcasts or audiobooks if that’s more your thing.

3. Take a new route – In order to spice things up, sometimes I drive to trails in my area because my usual routes bore me. Running somewhere new and scenic can help you pass the time. Google local trails and parks near you to try something new.

4. Do a smaller out and back route – I did 4 miles out, 4 miles back, then added on closer to my starting point. When the distance seems mentally daunting, this may help you, since you’ll be closer to home and adding on 1-2 miles…it makes it seem like less to me!

5. Do multiple, smaller out and back routes – When I had to do 18 miles during marathon training, I remember not having a route around me that I really wanted to do. I knew I’d be bored. So instead I did 3 miles out, 3 miles back to my house, fueled, then repeated that 2 more times. You can change increments to 2 miles out and back, 4 miles out and back…whatever helps you mentally! It’s all about playing tricks on your mind ;)

What do you do to pass the time on long runs? How do you fuel?

03-27-2013

Health/Fitness Links To Get You Through The Day

Still riding a runner’s high from yesterday’s 10 mile run :) stay tuned for that post later today!

Here are your health links for today:

  • Green Apple and Coconut Treats (PaleOMG) – Healthy, easy snack to make!
  • 3 Reasons to Schedule a Rest Day (Fit Sugar) – Because you all know how I feel about rest days.
  • The Post-run Refuel Window (Cait Chock) – Remember to eat 20-30 minutes after your workout is done. This applies to all workouts not just running! You need to refuel those hardworking muscles.
  • Rule Your Running Terrain (Cait Chock) – Lots of love for Cait’s blog today, but she has good posts! If you’re training for a spring race, vary your runs, don’t get stuck on the treadmill! She gives good reasons why.

Do you like to run on the treadmill or outside?

 

Follow Reach Your Peak:

03-26-2013

Are You Faster Than a Ridge Runner 5K

This past Sunday I ran my first 5K of the season! I wasn’t expecting anything huge from this race…I was using it more as a a fitness test. While I obviously WANTED a 5K PR, I knew it was unrealistically…but that doesn’t mean I didn’t try. Despite that, I finished in 27:55.

It was tough. Not gonna lie. So my average pace ended up being 9 min. per mile. That’s around my goal pace for the half marathon so it was a bit discouraging that that pace was so hard for only 5K! My legs felt fine, no shin pain really…but my breathing was just off. My lungs just didn’t feel like they could handle it. My first mile was in 8:30 and then it all dropped from there.

IMG_7545

But it’s ok! It’s a starting point for my goal 5K race on April 21, and my half marathon on April 27. I’d love to break my 5K PR of 25:42 in April, and break my half marathon PR of 2:07. We’ll see!

Anyway, my mom and I placed 3rd in our age group at the 5K. She did awesome! She came in front of me in 26:39. It’s one of her fastest times yet. She’s trying to beat her PR of 26:10. So we both got some medals out of it!

And they ran out of race shirts since we registered that day, so we got this awesome shirt instead (that was for the high school kids who sponsored the race):

I love memes :)

Did you run a race this weekend? How did you do?

03-25-2013

Motivational Monday!

Seriously, is it spring yet?? It’s snowing here in NJ and I am over it!

Is it still winter where you are? Or are you lucky enough to have warmth? If so, I’m jealous…

Regardless, it’s a new week! Fresh start…which is why I picked this quote:

Regardless of the weather, or if you’re tired, or in a bad mood…today is a good day to have a good day! Take advantage of the day and get work done, be in a good mood, fit in time to exercise…bring whatever positivity you can to your day. I plan on being super productive today since I have a ton on my to-do list, but can’t wait to relax in bed later tonight with a cup of tea and watch 90210 (my sister made me start watching the pilot episode).

What will you do to have a good day today?

03-23-2013

Whole30 Week 3 Recap

I can’t believe today is Day 20! 10 more days of Whole30 to go. I’ve been a little frustrated because I haven’t really been seeing the results I was hoping for in terms of getting leaner…but I will know the final results at the end of Whole30 once I take my bodyfat percentage.

Regardless, it’s felt good to have control over what I eat, and not eat unnecessary junk. Sure, it was hard at times when my dad and siblings were eating buffalo wings, cookies, etc. but I got through it! Having that mental fortitude felt great. Honestly, I think I am going to continue it for another 30 days, after 1-2 days of more relaxed eating. All I have wanted this whole time is a bowl of cereal! :)

Here are this week’s meals. I am going to try to eat more for the next 10 days because apparently I haven’t been eating enough (according to the Whole30 forum). We’ll see what happens!

Day 14

Meal 1: 2 chicken sausage, 1/4 avocado

Meal 2: Tuna with mixed greens and 1/4 avocado, olive oil and balsamic vinegar

Meal 3: apple with almond butter

Meal 4: chicken with sweet potato and veggie stew

Meal 5: cashews

Day 15

Meal 1: 2 chicken sausage, 1/4 avocado

Meal 2: tuna, salad, 1/4 avocado

Meal 3: almond butter with apple

Meal 4 pre-workout: cashews

Meal 5: leftover chicken and sweet potato soup

Meal 6: 2 eggs, half larabar

Day 16

Meal 1: 2 eggs, salsa, 1/4 avocado

Meal 2: sweet potato and leek soup with 1 chicken sausage

Meal 3: apple and almond butter

Meal 4: chicken, crushed tomatoes, sauce, and mixed greens…cashews

Day 17

Meal 1: 1 egg

Meal 2: 3 eggs and mixed green salad

Meal 3: apple and almond butter

Meal 4: taco salad, grapes

Day 18

Meal 1: 2 eggs, apple and almond butter

Meal 2: leftover taco salad

Meal 3: grilled salmon salad from Ruby Tuesday’s

Meal 4 (more like a snack): banana

Day 19

Meal 1: 2 eggs, 1/4 avocado, banana and almond butter

Meal 2: taco salad leftovers

Meal 3 pre-workout: 1 egg, larabar

Meal 4: chicken, sauce, mixed greens…cashews

Day 20 (today so far)

Meal 1: 2 eggs, 1 chicken sausage

Meal 2: leftover chicken, sauce, and mixed greens

Meal 3 pre-workout: banana, almond butter, handful of cashews, 1 chicken sausage

 

So this week, as I’m typing, I realize I ate fruit and almond butter most days. A lot of people in the Whole30 forums said this may be why I’m not seeing much change, and to eat more protein and veggies. I am going to try this but I just do not like most veggies! I force myself to eat most of them, I just don’t find any vegetable taste that appealing. It’s certainly nothing I’d ever crave like I do a good banana or apple. Guess I need to change this mentality for the next 30 days!

What’s your favorite way to eat vegetables?

 

03-22-2013

Taco Salad Recipe

Taco salad is my new favorite recipe. During Whole30, I have eaten it multiple times for dinner and lunch. It is so good!

Also, it is so easy and quick to make. Here’s what I used for 4 people:

Ingredients:

1 pack of natural ground turkey or chicken OR buy chicken and make it into ground chicken yourself

Lettuce (I use mixed greens)

1/2 avocado per person (My family usually each does this on their own because my sister and brother hate avocados)

Natural salsa

Side: sweet potato

Directions:

1) Saute onions first, add in ground poultry once the onions are browned. Add in garlic and spices if you want as well. I use basil and oregano.

2) Add in chopped tomatoes to give the meat a little bit of juice. Simmer for 5-10 minutes

3) Add the meat onto a bed of lettuce (and I add in olive oil and balsamic vinegar).

4) Cut up avocado and add in along with 2 tablespoons of salsa.

Done!

Let me know if you end up trying this. I love it!

03-21-2013

Asics Gel Kayano 19 Review

About a month ago, I won a pair of Asics Gel Kayano shoes by tweeting my #runmotivation to Sara Hall. I always enter these types of Twitter contests but never expect to actually win! Since I won them, and have never tried Asics before, I figured I’d write up a little review for you all.

I honestly wasn’t sure if I would end up keeping the shoes. I had a loyalty to Mizunos and was nervous about trying a new brand, especially because of my shin issues. I wore them on a short treadmill run and thought, “hmmm, my shins dont hurt…and I didn’t even need to put in my arch support inserts.” I figured it was a fluke.

I wore them for a few more runs and have to say, I love them! I’m sorry to my Mizunos…but I may have to switch over to Asics!

These shoes are labeled “structured cushioning” on the Asics website, and are for people with flat feet (me!) to medium arches. I am really shocked that I can run in these without my arch inserts. Plus, I don’t really get shin pain after runs! I have yet to try them on a long run, but next Tuesday is 10 miles, so we’ll see how that goes.

So far, I am loving these shoes, and if runs keep going this well, then I think I’ll be switching my allegiance!

Do you have a sneaker brand allegiance? To who and why?

03-20-2013

Health/Fitness Links To Get You Through The Day

Spring break is halfway over for me =’( I can’t believe graduation is in less than 2 months!

Anyway, here’s some health info for you to check out today!

  • Chocolate Banana Paleo Frosty (Clean Food Creative Fitness) – On Whole30 you’re not supposed to “paleofy” desserts, but I definitely plan on trying this out once the 30 days is over.
  • Squat Jump Leg Workout (PB Fingers) – A great lower body and cardio workout.
  • Running for YOUR Epic (Cait Chock) – Great blog post on stepping out of your comfort zone and not being able to do so. Goes with the theme of some of my posts this week!
  • Which Nutrition Bar is the Best? (Blogilates) – A good rundown of some popular nutrition bars. I love larabar cashew cookie but know it has a bit more sugar, so I only eat it every once in a while.

What’s your favorite nutrition/protein bar? Or do you eat them at all (since some have more carbs, ingredients and sugar than certain candy!)?