Friday, March 27, 2015

5 Things on Friday

It's been an interesting week of ups and downs, snow and now sun, stress and fun.

Last Thursday I found out I'm allergic to Cooper! It explains why I've felt like my seasonal allergies haven't quit since last spring and my asthma has been kicking my butt! So we spent last weekend cleaning dog hair out of everything (a near impossible task) in hopes of me feeling better. I doing a month trial of medications and vitamins and then we discuss allergy shots. Ugh!

I have been chosen to join Team UCAN Inspire! I love UCAN and can't say enough great things about this run fuel. I mean what is better than no sugar drops or hitting the wall, no GI distress and burning fat?! Ask me if you want my referral code of 10% off

Snow! Yep woke up twice to snow this week! Seriously I am done with this! A few weeks ago I ran in shorts now I'm bundled up again. ENOUGH!!

Last week we took O to kindergarten orientation! Where did the time go? How did she go from a newborn who wouldn't sleep to a 5 year old who still doesn't sleep! I love seeing her grow and am ready for this but wow it still terrifies me at the same time!

My first 20 miler since my wave of injuries comes tomorrow! it has been 6 months since my last run this long and I am ready! Meeting some friends to get this done tomorrow is the perfect start to the weekend.

What are your weekend plans? Anyone racing?

Happy Friday! Linking up with Jill for Fitness Friday 

Thursday, March 19, 2015

Things: Puppies, Sleep and Shoes

Life has gotten crazy the last couple weeks, work is extra busy because part of my team is out plus I've been working longer days and weekends. Trauma season hit early this year! The consequence of an early spring,, oh well I'd rather have the nice weather.

My hip has been achy so last week I got back in with my sports chiro for some work. I needed that! I also needed new shoes and thanks to Adidas for changing shoe names I was way too confused to order online like I usually do! Luckily I love my local running store and headed for a much needed visit on Monday and came home with these pretty purple guys! Finally after nearly 15 years running I get purple shoes :) Cooper made sure they were kept safe... But I did find out that I had unkowingly switched shoes and that was probably contributing to my current issues.

Although he kept the shoes safe, my flash drive was a different story! The dog truly did eat my homework!! I have parts of my thesis saved on here, luckily most is saved elsewhere but not in one piece! We tried but it looks like this guys days are done.

Sleep, where are you?! I go through phases of great and awful sleep, well here I am frequently seeing 1:00 on my clock and fighting for those last few hours of sleep. Usually my trick is vitamin D but that seems to have failed me this time. Lack of sleep is not helping with the increased work and workouts, I'm happy to say I've only given in to extra coffee once this week.

What's happening this week in your world? Any good "the dog ate my homework" stories"?

Friday, March 13, 2015

Fitness Friday: Things to think about when meeting with a sports dietitian

One of my goals for 2015 is to look at all aspects of my training beyond just the physical part to attempt to improve on my running performance. I’ve made huge changes to my workouts, running mileage and cross training in the past year (greatly over the past 6 months). For the past couple years I’ve toyed with the idea of meeting with sports dietitian but haven’t found the time to pursue it. A few weeks ago I met a local elite runner who spoke to our MRTT group and she gave me information on the person she had worked with. So why not?

Over the past few months I’ve been researching different sports dietitians/nutritionists but haven’t found the perfect fit. There is a lot to consider before paying someone to critique your eating and work with you to improve. Honestly I’m not sure I want someone to see that I may sit down and eat almond butter by the spoonfuls!

Things to consider before working with a sports dietitian
  • What is there education and certification? A registered dietitian (RD) completes either undergrad or graduate courses and sits for a national certification exam. There are specialty exams to become a sports dietitian as well.
  • How long have they been in practice and have they worked with endurance athletes? With the large amounts of nutrition programs popping up, heck I got a Groupon last week for program to become a Nutritionist in 6 weeks! It is essential to know their background, have they worked with other runners and what was their success. Ask around for referrals. Did they just start or have they been at this and stayed up to date on current knowledge.
  • Are they accepting and knowledgeable about specialty diets? I have been to a few sports medicine conferences and listened to talks by dietitians who respond on vegetarianism and how athletes need animal products in their diet. As a vegetarian it is essential for me to work with someone who won’t make it their goal to change my eating preferences. As well as they need to be knowledgeable on celiac, not only gluten free diets but the physiological basis of the disease.
  • How much will it cost? Some insurance will cover meeting with a dietitian but rarely for sports performance purposes. There will be an initial consultation fee and follow up fees that need to be considered. Make sure to know what is included or if packages are available. Also can you get a free short meeting to see if you and dietitian click?
  • Will they want to know about more than just food? This is critical. Yes the big part is food intake but also knowing when you eat, why you eat what you do is key. Beyond that is there underlying issues medical and beyond. In my paperwork I was asked about recent labwork, stress levels, current and ideal weight, sleep and more.
  • Today I will be meeting with a sports dietitian for a short “meet and greet” to talk about how she can help me, my goals and more. We will use this time to see if we can work together and set up a more in depth meeting if we are a fit. I have been tracking food for her (yes all food!). I’ll keep everyone updated on my journey with her. My goals as of now (these may change as we talk) are to figure out my needed intake and the breakdown throughout the day and between calories/fat/protein.

Have you worked with a sports dietitian? What did you learn or what would you want to learn from one?

Linking up with Jill for Fitness Friday!


The Manitoba Harvest Winner is Natalie P! Congrats 

Monday, March 9, 2015

Marathon Monday: Ready for Spring

After a sluggish and down right rough week of running I think I turned things around. I'm ready for Week 9 and the much better weather that is here (and even better that is on the way!). Saturday I managed to pull off a 14 miler with a runner friend who pushed me through the first few miles too fast! Hip was slightly achy afterwards which had me near panic mode for a few hours! Too long dealing with that injury that I'm still on edge with every ache. It got better, even took advantage of the weather on Sunday after a long work day and got Cooper out for 4 mile run/walk.

Oops nonmatching socks then entire run!
This week I'm excited to see what's ahead with temperatures in the 60s!

Monday: AM Kickboxing PM P90X Legs/Back/Abs (switching up leg day to Monday to avoid long run day)
Tuesday: Intervals 12x400 (6;15 pace) with 1 mile w/u and c/d
Wednesday: P90X Chest/Back/Abs and Cardio X
Thursday: PM Tempo run (7 total miles)
Friday: AM Cardio X PM P90X Shoulders/Arms/Abs
Saturday: 18 miles
Sunday: Yoga

I will be trying UCAN on Tuesday and Thursday for the evening runs as well as my usual Saturday. Also focusing on getting away from mindless snacking again as I track my food for the nutritionist consult at the end of the week. Trying to balance what I have been doing with what I want to her to see! Trying to hide my 2 pieces of tiramisu, yesterday afternoon oops! 

I have high hopes this week and putting last week behind me. How was your last week in training? 

Don't forget there are 2 days left to enter the Hemp Hearts Giveaway!




Friday, March 6, 2015

Frustrated Friday- How to get through a bad week of training

We all have our ups and downs in running, in life, in everything but it is still tough when things don't go how we plan. Last week went great, running was wonderful despite being all on the treadmill thanks to cold and wind. Even with a busy weekend I managed to get in my workouts. Now fast forward to this week.


Monday: sleep won but I lifted after work
Tuesday: 1 mile repeats turned into a sluggish easy 6.5 mile run
Wednesday: lifted in morning and afternoon gave up on running after 3 miles which included 3 walk breaks. Yoga instead in hopes of refreshing.
Thursday: morning 10 mile tempo run turned into 7.5 miles at MP, started awful and got slightly better last 4 miles.
Friday: no running today, leg day
What now? Shake it off and learn, right? The good news this is a cutback week so lower mileage but after such a great week mentally this is tough. I know my body is telling me something but what?

  • Am I eating enough and the right foods
  • Am I sleeping enough
  • Am I resting/recovering
  • Drinking enough water
  • Am I just tried of the winter, dark days and treadmill running
I'm sure it is a combination of many factors: Tuesday is always a long work day and fueling for the evening run is tough. This is a recovery week so I'm taking the bad runs for what they are and not focusing on them. Next week will be better, I'm letting my body rest and recover. What am I going to do different?
  • I'm rethinking my evening run fuel plan and trying UCAN 
  • Increasing intake to 3 meals (300-400 cal) and 3 snacks (150-200 cal)
  • Trying to get to bed a little earlier (bedtime has been creeping later the past few weeks
  • Most of all I will be getting outside! 50s in the forecast for next week!! I'm a little too excited about this! Even the 30s for my Saturday long run have me smiling already.
How do you get through a bad week (or weeks) of running? Despite the rough week I am thrilled that I remain pain free other than the normal sore muscles. 

Linking up with Jill for Fitness Friday Any fun weekend plans?

Don't forget to enter my Hemp Hearts Giveaway




Thursday, March 5, 2015

Sweet Potato Hemp Bars & Giveaway

I first discovered hemp hearts a few months, I know late to the party! My extent of use has been throwing on salads or in my coconut yogurt for a little extra protein. I decided to get adventurous when I was given a bag to try from Manitoba Harvest and bake with them.

Benefits of Hemp HeartsPlant Based Protein - 10g per tablespoonHigh Fiber - 1g per tablespoonOmega 3 Fatty AcidsLots of Vitamins - Magnesium, Iron, Vitamin B, Manganese, Zinc and Calcium 
They sound perfect for a vegetarian runner! I'm always looking for ways to increase protein, iron and calcium. Plus Omega 3s are great for recovery,



Sweet Potato Bars
1 cup mashed sweet potato (could do pumpkin)
1 banana mashed
1 cup dates soaked
1 tsp vanilla
1 cup almond flour
1/4 cup hemp hearts
1 tsp cinnamon
1/2 tsp nutmeg

Put first four ingredients in food processor and puree until smooth. Add remaining ingredients until mixed. Pour into prepared greased baking dish and bake in preheated 350 degree oven for about 20 minutes. 

Bars will be soft and chewy. Store in fridge to make last longer.

Guess what?! One of my readers will win their own bag of Hemp Hearts from Manitoba Harvest!


I was given the product to review but all opinions are my own.

Friday, February 27, 2015

Fitness Friday! Accepting the changes

My race calendar is finally expanding! After forgetting to register for the lottery for Grandma's Half, oops I am on the search for a few other halfs to run this summer. I also registered for my 4th Ragnar! This will be my 3rd year as an ambassador for the race and after taking last year off due to injury I'm excited to be back! Now to figure out a fun team name, I am so uncreative! Have you run a relay?

Maybe I'll make this the summer of not racing every week! Can I do it? A year ago I would have said no but now I say yes! I used to race very frequently and for awhile this was okay, I knocked out PRs near;y every time I hit the finish line but that quickly changed. As anyone who's followed me knows I've spent the majority of the past 3 years injured and have been forced to take two 6 week periods off this past year.

Since my last injury, I slowly got back to running in December and built my mileage at a rate that frustrated me but I knew I needed. I have yet to even hit 40 miles per week this training session (maybe this week) when my usual was 60-65! This is a huge change and I was skeptical but with all the cross training I get how it can work. The true answer will come once I start racing again. Right now I love it. It took me awhile to adapt physically to the speedwork again and mentally to the lack of running but I'm getting there. 

Have you changed up your training plan in a big way and gotten great results? 

The winner of Nicole's Naturals Prize Pack was Rachel S. (I have emailed you) 

Linking up with Jill for Fitness Friday