Monday, November 24, 2014

Weekly Goals and Staying on Track During Holidays

The holiday season has officially started! We kicked it off with seeing Rudolph the Red Nosed Reindeer om Saturday and O got to meet the cast. I kind of lost it nutrition wise on Saturday, wine, cupcakes and two meals out, yikes! Sunday I was back on track. Today is 4 weeks of no running, ugh! How did my week look…

Fitness Goals
  • Morning workouts daily
  • P90X3 x 7 days, Finished Week 11!
  • Biked x3, Elliptical x2, Rowing x1

Non Fitness Goals
  • Stick with meal plan this week and no weekday wine Oops
  • Blog 4 days – Yes!
  • Finish semester work and submit early – Call with advisor tomorrow so not quite
  • Organize office - started
  • Work on Thirty-One holiday sale, Message me if you are interested in hosting an online party or earning free gifts.

The holiday season officially starts this week! Who is ready? What are your plans? I am registered for a 10K on Thursday but not thinking I’ll run, pain is better but not quite ready for 10K and the weather is looking nasty!

Fitness Goals
  • Morning workouts daily
  • P90X3 x 7 days, Week 12!
  • Swim and row besides my typical biking

Non Fitness Goals
  • Limit treats and wine
  • Finish organizing office
  • Work on Thirty-One holiday sale, Message me if you are interested in hosting an online party or earning free gifts.

How was your past week? What was your best workout? 

Sunday, November 23, 2014

Healthy Thanksgiving Recipes- Gluten Free/Vegetarian

I can’t believe we are already entering the holiday season already. I have yet to figure out my addition to the family Thanksgiving meal since we are going to my in-laws. I’m so used to needing to bring my own dishes to make sure O and I have safe food but that’s fine since I enjoy cooking. Of course my Pinterest board is overflowing with possible ideas and now I can’t decide. While I’ve never been a huge fan of traditional Thanksgiving foods I love pumpkin pie!

Here is just a short list of the healthy, gluten free, vegetarian dishes I have found…

Side Dishes
Wild Rice Salad with Pumpkin Vinaigrette GF/Vegan – This Gal Cooks
Roasted Green Beans and Red Pepper GF/Vegan – Kaylan’s Kitchen
Scalloped Sweet Potatoes GF/Recipe has milk, adapt to vegan – A Girl Worth Saving
*Brown “Butter” Sage Butternut Squash GF/Vegan – Against All Grain

Main Dishes
Apple Cider Glazed Tofu GF/Vegan – Vegan Mother Hubbard
Wild Rice No Meat Loaf GF/Vegan – Purella
*Sausage in Eggplant Bacon GF/Vegan – One Green Planet

Sweet Potato Cranberry Stuffing Easily Adapted to GF/Vegan – Diethood
Quinoa Butternut Squash “Stuffing” GF/Vegan – Gimme Some Oven
*Chorizo Cornbread Stuffing Easily Adapted to GF/Vegan – Damn Delicious

*Pumpkin Pie GF/Vegan – My Recipe
Apple Crisp GF/Vegan – Vegan8
Pumpkin Pie with Crumble GF/Vegetarian (recipe has eggs) – Jill Conyers
Pumpkin Crème Brulee  GF/Vegan – Garden Therapy

Want to see what else I have found? Check out my Pinterest page

What is on your Thanksgiving menu? Share your favorite recipes. Now I need to narrow down my plans!

Friday, November 21, 2014

Peroneus Tendon Injury- Finally a Diagnosis

26 Days! Yes, that’s how long it has been since my last run. 26 days ago I was outside running in shorts and a tank and enjoying sun and warmth. 2 weeks later we got our first snow (that never left) and today it is 8* so I guess this is a good time for some running rest considering they have yet to clear the sidewalks and I still need to purchase a new treadmill. Suggestions?

Winter is here, yuck!
3 weeks in the boot and now my back is a mess thanks to the uneven walking so I decided to see my great sports chiro and have my SI worked on. Even though I wasn’t there for my foot/ankle she was intrigued and wanted to look into the mystery injury so we dug back into our anatomy lab days to remember all the small tendon insertion points and got to work. After her exam we had ruled out a stress fracture (which I was 90% sure was not the injury) and were thinking peroneus tendon sheath inflammation and possible subluxation. I frequently feel a pop and roll my foot to get things back in place, in the past we had thought cuboid subluxation but it may actually be an odd peroneus tendon subluxation. I mean it fits perfectly, intense pain along the tendon sheath and 1 mm off no pain.

She decided to “strip” through my peroneal muscle and yikes! It was tight and nasty. Next up acupuncture in this muscle, I wimped out from the needles in my foot (too many bad memories of cortisone injections in my foot!). My back feels better and I have an answer for the foot.

My plan is now lots of rolling of the peroneus muscle, ibuprofen to decrease inflammation (my foot is still swollen!) and ice. Of course still no running. Through my research it appears that 4 weeks is the magic number and I will hit 4 weeks on Sunday, no I don’t plan to jump right back but hope to be walking out of the boot. I also found that this injury can with asymptomatic for a long time, so it likely did not occur when the pain started but built over weeks to months before. And not surprising it too is related to weak core muscles! Looks like my years of weak core, post-baby running did a number on my legs. Good thing I’m focusing on my faults and working hard to come back stronger and faster!

Happy Friday, What are your weekend plans? Check out Fitness Friday and see what others are up to.

Wednesday, November 19, 2014

WIAW Healthy Fall Foods: Gluten Free/Vegan

Since I haven’t been running and my focus is on eating healthy I’ve been menu planning and experimenting with new dishes. I’m a little obsessed with Pinterest! Anyone else have 1000s of pins that will never lead to anything?

My latest favorite foods have been fall related:
  • Pumpkin Chia Pudding
  • Cuties
  • Apples with Almond Butter
  • Lots of Root Veggies with Spinach Hummus
  • Spaghetti Squash with Black Beans and Veggies

Some of my latest eexperiments

Based on this recipe from Minimalist Baker
Vegan Lemon Garlic Sauce with Roasted Asparagus

  • 1 bunch asparagus trimmed and washed
  • Sea salt and black pepper
  • 2 lemons (or 1 lemon and ¼ lemon juice)
  • Olive oil
  • 4 large cloves garlic, minced
  • Pasta or Gnocchi
  • 2 cups unsweetened plain almond milk
  • 2 Tbsp corn starch
  • 8 ounces silken tofu
  • 1/4 cup nutritional yeast (or parmesan cheese if not dairy free)
  • 1 Tbsp oregano

  • Preheat oven to 400 degrees. Add asparagus to a baking sheet and toss with 1/2 Tbsp olive oil and a pinch each salt and pepper. Top with several thin slices of lemon and bake for 20-25 minutes. Once finished cooking, remove from oven and roughly chop into thirds.
  • In the meantime, bring a pot of water to a boil.
  • Add 3 Tbsp olive oil and garlic to hot pan. Whisk and continue cooking for 1-2 minutes or until garlic is just starting to brown.
  • Add corn starch and whisk. Cook for 30 seconds, then whisk in almond milk 1/2 cup at a time. Add a healthy pinch salt and pepper and whisk. Lower heat and continue cooking to thicken, stirring occasionally.
  • Make sure pasta or gnocchi is in pot now
  • Add Silken tofu and use immersion blender to smooth sauce
  • Add oregano, nutritional yeast and another pinch of salt and pepper. Taste and adjust seasonings as needed.
  • Once your sauce has reached desired thickness, add the juice of one lemon (or ¼ cup juice) and stir.
  • Add the chopped asparagus and the cooked pasta to the sauce and toss to coat.

I topped with Sun Dried Tomatoes, Yum!

Now on the planning for Thanksgiving…we are heading to my in-laws but always need to make sure O and I have healthy and safe options to eat. What is on your Thanksgiving menu?

Check out other great food ideas at What I Ate Wednesday
Fall into Good Habits: WIAW

Monday, November 17, 2014

Weekly Updates and Starting the Holidays

Another week of proving to myself that I can still stay active without running. It has been 3 weeks and I am finally starting to walk with no pain without the boot, although long days at work remain painful even with the boot!

Fitness Accomplishments
  • Morning workouts 6 days
  • P90X3 x 7 days, I finished Week 9!
  • Elliptical x 2 Bike x 3

Non Fitness Accomplishments
  • Stuck with meal plan this week and make good choices at restaurant except the pumpkin ice cream I splurged on
  • Submit IRB paperwork for thesis, done!
  • O and I had a blast at Barbie Dreamhouse complete with lunch and mommy sneakily buying her a Christmas present!

This week marks the start of the holiday season as we are heading to Rudolph the Red Nosed Reindeer Saturday and possibly putting up our tree. Time to figure out Thanksgiving meal plans.

Fitness Goals
  • Morning workouts daily
  • P90X3 x 7 days, I’m on Week 10!
  • Swim
  • XC Ski or Snowshoe (I need new warm boots first for snowshoeing, suggestions?)

Non Fitness Goals
  • Stick with meal plan this week and no weekday wine
  • Blog 4 days
  • Finish semester work and submit early
  • Organize office
  • Work on Thirty-One holiday sale, Message me if you are interested in hosting an online party or earning free gifts.

What’s your plan this week? How was the past week?

Friday, November 14, 2014

How to run your first ultra, any advice?

You can either call me stupid, crazy or motivated. Right now I’m thinking a combo of all three! Here I sit on day 19 of no running and still in pain after a day of walking but I’m planning for 2015. So what am I planning? My first ultra that will actually happen…a 12 hour run (or a 6 hour run). In 2012 I registered for my first ultra, a 50K, but ended up with a stress fracture in March and never got in the trail miles so I decided to be smart and skip the race.

Why not? I’ve run 26 marathons, coached at 3 where I was out on the course for 8 hours covering 30+ miles so what else would be next! My first goal is to heal this stupid foot/ankle thing and since we are beyond the 10 day point the ortho doctor threw out there I’m calling today to get back in, ugh!

In the meantime what are your training tips? How do I learn to eat and run?
  • From my research I am figuring out…
  • I need a hydration pack- check, love my Nathan backpack
  • Train on the terrain- luckily I live near a great trail running area
  • Run doubles- can my body handle doubles?
  • Don’t be afraid to walk- right now I’d be happy to walk!

What else do I need to know? I’m familiar with the course of the race and would get even more familiar on race day since it is a multiple loop course for either 6 or 12 hours (or 24 hours for those even crazier!). How do you keep yourself fueled? And entertained? I love running my long runs but to double it, not so sure!

Happy Friday! Let’s start the weekend with Fitness Friday, check out Jill’s link up to see what everyone else is up to.

Monday, November 10, 2014

Weekly Goals and Injury Update

Here we are going on week 3 of injury and no running and it isn’t looking like an end is in sight. I am being smart and not trying to push too fast to get back. Some days are better but other days aren’t great. Despite this the past week went pretty well…

Fitness Accomplishments
  • Morning workouts Monday through Saturday
  • P90X3 x 6 days
  • 3 days on bike, 2 days elliptical, 1 rower workout
  • 3 pull ups in a row!
  • Read more about Maffetone Training, Yep, found more info and think this is my plan

Non Fitness Accomplishments
  • Stick with meal plan this week We did great!
  • Blog 4 days Only got in 3 days
  • Finished Christmas shopping!
  • Research low carb, high fat, high protein diet for vegans. Taking a little time to look at every aspect of my life to see how it might improve my running. Still researching

This week will be similar with a focus on heathy eating, which will be tougher since I have plans for meals out 2-3 times. Stick with early morning workouts and get in a couple days of doubles.

Fitness Goals
  • Morning workouts daily
  • P90X3 x 7 days, I’m on Week 9!
  • Swim
  • Try a Barre class
  • Plan 2015 races

Non Fitness Goals
  • Stick with meal plan this week and make good choices at restaurant
  • Blog 4 days
  • Submit IRB paperwork for thesis
  • Have a fun date with O

What are your goals this week? Are you planning for 2015 races? What's on your list?

Friday, November 7, 2014

Surviving a Running Injury!

I’m working really hard through this injury to not get too upset and frustrated and not return too early. Trying to look at the positive that it came at the perfect time, if that exists for a running injury! I do have a 10K on Thanksgiving but nothing else planned after that and likely won’t start marathon training until February.

Here are my tips to survive an injury…

Find new workouts I’ve been on my bike more this week than in the past few months, plan to swim today and have ordered a few new workout DVDs.

Focus on weaknesses For me this is core, glute and flexibility. I’m doing pilates twice a week at least, yoga and even tried Ab Ripper, yikes!

Focus on what you can do For me this is strength work. I have seen great upper body and core changes and hope to make these even better. I’m also enjoying the time to focus on yoga, my bike and modifying P90X3 workouts.

Eat Healthy After a marathon I tend to overdo the treats and don’t stop. Last year I gained 10 lbs after the marathon. From October to June I slowly put on pound after pound until I was too frustrated and said enough! This year that is not happening. I am taking this time to meal plan, snack plan while allowing myself to indulge.

Plan next race season Why not? I can’t run so I guess I’ll plan for it. I’m also researching new training methods that might be better for my body.

Relax! I’m enjoying sleeping in on weekends, spending time with family and outings with friends.

How do you get through an injury without going crazy?

Thursday, November 6, 2014

Cross Country Skiing for Runners

I think I said this last year but here we go again…I will embrace winter and make the most out of it! Last year we bought snowshoes and this year it will be cross country skis. I figure the more I have to do outside the better it will be, right? Last year O was given skis so what better family activity.

Benefits of Cross Country Skiing for Runners
  • Great aerobic cross training- XC skiers tend to have highest VO2max
  • Safer than running on snow and ice
  • Improve balance
  • Strengthens ankles
  • Improves flexibility
  • Strengthening pelvic/hip muscles

The problem now comes that I have now cross country skied since those days in junior high gym class when the entire class trudged through the school yard attempting to keep up and not get sweaty! Yes a lot has changed in my life since then. So tell me what do I need to know to get started? Any tips for a new skier? 

I'll make sure to share my progress and what I learn this winter skiing.

Photo Credit- West Yellowstone

Sunday, November 2, 2014

A new plan...Weekly Goals

Well this past week didn’t quite go as planned! After my unexpected time off I had to rethink the plans and focus elsewhere instead. Luckily the week was packed with Halloween fun for O.
Super Cooper!

Fitness Goals
  • Morning workouts Monday through Friday – 3 Days only
  • P90X3 x 6 days and 2 more core focused – Lots of core! 6 Days of X3
  • Try a new workout – I did HIIT bike and elliptical workouts
  • 3 pull ups in a row (stuck at 2 right now!) - Almost
  • Run 3 days, no technology, just run whatever pace and distance feel good – No running!

Non Fitness Goals
  • Stick with meal plan this week – Yes!
  • Blog 3-4 days – Yes!
  • Start editing my thesis proposal – This is the plan for today
  • Work on organizing downstairs – Started but a lot more to do

I’m sure I’m not alone in not believing how quick this year is going, how can it already be November? I was at the store yesterday and already Christmas stuff fills the shelves! On the positive side it is a new month and a little closer to vacation and warmer weather, right?! One more week in the boot and no running (at least) then I can reassess and see how it feels but I’m not sure my Thanksgiving Day 10K will be happening. This week I plan to focus on healthy eating and other types of workouts.

Fitness Goals
  • Morning workouts Monday through Saturday
  • P90X3 x 7 days
  • Swim
  • Get my bike on the trainer
  • Read more about Maffetone Training, anyone used this method? Thoughts?

Non Fitness Goals
  • Stick with meal plan this week (Guess I better make one first!)
  • Blog 4 days
  • Research low carb, high fat, high protein diet for vegans. Taking a little time to look at every aspect of my life to see how it might improve my running. Thoughts?

What are your goals this week? This month?

Off to meet my team, then get on my bike trainer and watch NYC Marathon! Good luck to everyone running today, I’m hoping that will be my fall race next year.