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Vitamins: What I take!

Monday: 10 long miles 8:27/pace

Happy Monday! I started off my day with 2 eggs with spinach & mushrooms, bacon, toast, coffee, water & vitamins. If i don’t have eggs (yolks included) I feel off. I am a creature off habit and eat almost the same thing everyday. I don’t talk much about food on the blog, which I hope to change, but the fact is, I don’t like to cook. Cameron is definitely the head chef of this household. Breakfast is my deal though and I can cook a mean morning cuisine.

I generally eat pretty balanced meals, but there are days were all I want are cookies and cereal, or where I have a few beers or  we’re in between grocery store visits and out of vegetables. So, I take a few vitamins to fill in any nutritional gaps I have during the day. Most people will have opinions on vitamins and whether they work or if they’re a waste of money. Please do your own research and figure out what works (or doesn’t work) for you.

Remember, vitamins are not replacements for real food, they are supplements for what your body is missing or low on. (I think of vitamins as a type of nutritional insurance.) I wanted to share the vitamin supplements I take, and why I take them. Look, they even lined up and smiled for the camera all on their own!

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Women’s Multi-Vitamin: I like to think this as the nutritional gap filler since it has a little bit of everything. I especially take it for the Calcium & Iron.

Glucosamine: It is a natural compound found in healthy cartilage (Mayo Clinic),  taken for joint health. I had no idea what Glucosamine was until it kept popping up in other running blogs I’ve been reading. I started taking this in July and have had almost ZERO joint pain in my knees and hips. Even after my last race I had no joint pain, only muscle soreness. If I had to choose to take one supplement for the rest of my life, this would be it.

Super B-Complex: Helps convert food to energy, supports normal functioning of the nervous system with added antioxidants and immune system support (taken from the back of the Nature Made label). I take this one with my lunch to give me a Vitamin-B boost before going into work for the day.

Fish Oil: Omega-3s!! The fatty acids help with heart health. I’ve also read, I believe in Runner’s World, that Fish Oil helps bring down inflammation in the lungs and nasal passages which help those with seasonal allergies (um, ME!).

Biotin: This helps support healthy skin & hair as well as metabolizing carbs, proteins & fats. I’m trying to grow my hair out and I’ve already noticed a difference since taking this.

In the morning I take the multi-vitamin & Glucosamine. Before work I take the Super-B Complex, and at dinner I take the Fish Oil & Biotin. I split up my vitamins throughout the days because I want them to absorb with each meal. I feel like if I take the full group all at once I might overload my system and pee most of them out. I’ve noticed since splitting up my intake I’ve had more consistent energy all day.

Energy that helps us do this:

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and this:
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Those pictures our from our hike yesterday and yeah, Cameron’s pic is much more impressive than mine, but I climbed up there to sit down ok?!

What Vitamins/Supplements does everyone take daily? 

Did you get your Monday run or workout in??


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Hockey, hiking & my workout summary 9/23-9/29

This weekend started off very similar to last weekend. We went to another Capitals pre-season game because tickets were dirt cheap. I’m feeling spoiled and will probably be sad when next friday comes and we don’t go to a game.

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Cameron & his parents, my future in laws

Cameron & his parents, my future in laws

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The next morning I had to get up early for the TRX training class. It was an 8 hour class full of great information and lots of working out. It was so exhausting and i’m sore in places I haven’t been in a while.  I can’t wait to get to work this week and test out my new knowledge of the TRX course in the gym. The instructor showed me a few exercises to stretch out my chest, and workout my back because runners tend to have their shoulders pulled forward (I do for sure).

Even though my body was sore Cameron and I went on an early morning hike. (okay, it was noon, but on a Sunday it feels early). He wanted to make it back in time to watch football, which is cool with me cause that means more time to talk to you guys! Take a look at a few pictures from our hike…

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love how calm the water was. and there were some people repelling down the side

love how calm the water was. and there were some people repelling down the side

My weekly workout summary:

Monday: 8 min leg workout

Tuesday: 5.5 mile run 8:27/pace, 10 min abs + foam rolling

Wednesday:  6 mile easy run 8:26/pace

Thursday: 15 min Triceps, 15 min abs

Friday: Rest

Saturday: Full Body TRX (2+ hours)

Sunday: 4 mile hike

Total Miles: 11.5 + 4 mile hike

My mileage was a little low for my liking this week, but my legs were wrecked from this week’s workouts and it’s always hard for me to get back into running 4-5 days a week after a race . RIght now football is on the tv, I just had a cup of hot chocolate, and after a weekend of cross training I’ll be ready to run tomorrow.

Did everyone have a cup of coffee today? It’s National Coffee Day!


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This vacation needs to hurry up and get here.

Wednesday:  6 mile easy run 8:26/pace

Thursday: 15 min Triceps, 15 min abs

Friday: Rest (legs are still beat)

Saturday I’ll be attending a TRX training all day, plus my legs have been sore all week, so today I decided to rest and study for an upcoming Personal Training test that Gold’s Gym requires. Yeah, lots of training courses, lots of studying, lots of boring.

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the course videos I get the pleasure of watching for hours on end

The only thing holding me together is the following week after testing I’ll be laying on a beach in Jamaica. We get crazy happy with our beach vacations and we are LOOOONG overdue.

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FL trip a few years back

The best part of this week was getting back to running. The few easy runs i’ve had felt really good. My leg muscles are finally starting to feel better from Monday’s leg workout and overall my hips, knees, joints etc feel great. On a totally random note, my hair is FINALLY long enough to put in a bun. It’s the little things.

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And we got our new shirts at work. Blue is definitely my color.

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Going to another Capitals pre-season game tonight. This time against the Flyers. Hope the Caps can pull off the win today. Can’t wait for real hockey to start October 1st. Mark your calendars people!

Anyone excited for Hockey? Football? Fall sports in general? 

I’m a hockey girl, but will hangout during a football game anytime!

Any fall vacations planned??

Jamaica 🙂


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8 Minute Legs (will leave you with legs that will only work for 8 minutes the next day)

Monday workout: 8 min leg workout

Tuesday workout: 5.5 mile run 8:27/pace, 10 min abs + foam rolling

I had a small break at work and decided to do a leg workout since I eased up my strength training as my last half marathon came closer. I wanted to do plyometric movements which are great for runners and get in a workout where I would get the maximum benefit for the few minutes I had.

Aaaaaaand now my legs feel broken. It feels like I ran a downhill marathon and I only did an 8 minute workout. Which proves there are NO excuses for not fitting in a workout.  Here’s what I did with a how to breakdown, but don’t come crying to me if your legs don’t work the next day. Or the day after that.

3 exercises, 3 times, all out effort. Go for time, so minimal rest in between sets.

Squat Jumps (12 repetitions): Standing with feet shoulder width apart, bring your hands all the way behind you as your body lowers in squat position. Use your arms as momentum and explode up toward the ceiling, jumping off the ground. Land softly with arms returning to the start position. There is NO rest, it’s a fluid motion.

jump squat

jump squat

Alternating Lunge Jumps (20 repetitions): Step forward with one leg, lower the other into a lunge position. Jump quickly in the air, switching legs into the opposite lunge position and continue jumping and lunging.

(you don't need weights)

(you don’t need weights)

Lateral (side) box Jumps (20 repetitions): stand next to a raised sturdy box. Place one leg on the box and one off to the side. Jump up switching feet on the box and to the other side.

find a box height that is challenging– i think i used a 26″-28″ inch box.

Notice every exercise is a jump. This is a high impact, intense workout. If you need to modify, do it! Take the jumps out, do the movements just don’t leave the ground. Whatever you do, cross train, strength train & stretch. Running is a sport that requires much more than just running!

see, stretching!

see, stretching!

Have a happy Wednesday! Let’s make it to the weekend strong! 


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Reverse taper & my recovery week summary 9/16-9/22

Zero week came to an end this morning when I finished a really great first run back.  After my run, literally as soon as I was on my quarter mile walk home, my right hip tightened up and my right calf started aching so i’m glad I took off as much time as I did.

A rule of thumb for beginners after a race is to take off one day per mile run. A 13 mile run = 13 days off from running. I usually take 5-10 days depending on how sore I am, but i know the extra time off is what helps keep injury away. Even if I’m feeling fine after 3 days (which is normal) I know I put my body through hell and being sore is not the only indicator of bone/joint/ligament/tendon wear & tear. Treat your body to the reverse taper (time off and easing back into running) to stay injury free. Especially if you’re like me and run year long.

Crossing the finish line

Crossing the finish line

Friday night Cameron and I celebrated the return of hockey season and went to the Capitals vs. Blackhawks preseason game up at Verizon Center. It was an awesome game even though our home team lost in a shootout. Can’t complain when my two favorite teams play each other. Saturday we went to see a band we both like, El Ten Eleven. The show was just as fun as their name. I’m a sucker for a good light show.

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El Ten Eleven

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Tomorrow is back to normal, running and personal training. I’ll probably make a visit to my Chiropractor just to be sure the kinks are worked out. Never a bad idea to be proactive with the recovery process.

Monday-Saturday: Rest. Full rest, no weights, no runs, just stretching and relaxing.

Sunday: 6.4 miles 8:08/pace 8:37, 8:19, 8:20, 7:55, 7:59, 7:49 Starting to feel normal to run closer to an 8:00 pace, which is nice. Must be the fixed hip 🙂

Now the real question, what races do i run next? Maybe a fun winter 5k, halfs in the spring?

Any suggestions?


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Hey Thursday, here’s a phone dump. (Vol. 1)

Phone dumps, from what I know, originated from Skinny Runner (or at least it was the first place I noticed it). Basically it’s the left over, random photos that didn’t make it into a blog post. The best time to unload & delete random photos are days like this. Where I miss running, can’t run and don’t have anything running related to talk about to. And am trying to get through these next 3 days of race recovery till I can finally run on Sunday.

Enjoy the random acts of picture taking!!

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Nationals Game with Cameron

Georgetown Cupcakes after my birthday dinner <3
Georgetown Cupcakes after my birthday dinner ❤

from a hike earlier this summer
from a hike earlier this summer

watermelon margarita, best i've ever had. Also largest i've ever had

watermelon margarita, best i’ve ever had. Also largest i’ve ever had

#runnerprobstothemax

#runnerprobstothemax

because bloggers have to be obsessed with froyo

bc bloggers are obsessed with Froyo, and this was taken about an hour before I got engaged 🙂

Guy at my guy wearing the BEST JAKE SHIRT EVER.

Guy at my gym wearing the BEST JAKE SHIRT EVER.

forgot to add this to the race post, medal is by far one of the best i've received

forgot to add this to the race post, medal is by far one of the best i’ve received

the time a ghost appeared in my beer. Don't worry, its a friendly ghost, look at the smile!

the time a ghost appeared in my beer. Don’t worry, its a friendly ghost, look at the smile!

apparently the lime bra/grey shirt is my favorite combo

apparently the lime bra/grey shirt is my favorite combo

Almost Friday people! What kind of workout are you killing today?

I’m still in the stretching, yoga-ish, foam rolling stage of recovery.


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Philadelphia Rock n’ Roll 1/2 – Race Recap!

Sunday’s 1/2 marathon splits (7:54/pace): 7:49, 7:54, 7:58, 7:49, 8:01, 7:40, 7:40, 7:45, 7:57, 7:24, 7:36, 7:45, 7:59 

1:43:25 Overall place 2065 out of all 18,074 runners. Division 25-29 female age group 176 out of 2406

This was a race full of firsts. This was my first time traveling for a race, staying in a hotel and eating at a restaurant for my pre-race meal. All of which I was scared of. All of which turned out really fun and totally in my favor. For the first time I actually slept a full 8 hours before my race. Woke up and had peanut butter on half a bagel, a banana, a water with grape Nuun and a Starbucks coffee.  I got to eat and take care of business in the comfy hotel room. I ended up leaving the hotel at 7:25 for the 8:00am start. I did a proper warm up run to the corrals, and did some dynamic stretching.

The first 4 miles of the race were through the city streets and it was gorgeous. I felt good, really good. Like, kept looking at my Garmin tick off sub-8 miles in disbelief and tried to slow myself down. When I hit my 5th mile at an 8:01 pace, I thought what the hell, let’s run fast today! So I took my Jet Blackberry 2x caffeinated GU and sped up for the remainder of the run along the river.

downtown heading toward the parkway

downtown heading toward Kelly Drive

My legs were hanging in there, my arms were relaxed, head was up and form was good. I focused on my effort to keep pace, more so than my watch. I only checked the Garmin at mile splits. The race finally got hard 8.5 miles in. I panicked and thought I went out too fast, my sub 8s were too good to be true, questioned the last time I ran over 10 miles?? This was the time of the race when my head decided to tell me it was tired. My body wasn’t though, so I shut up my brain and pushed on.

Taking my 2nd GU, Mandarin Orange w/caffeine.

Taking my 2nd GU, Mandarin Orange w/caffeine at Mile 8.7

The last 3 miles were torture, the hardest of any race i’ve done by far. The sun was hot, my legs were getting heavy and my breathing wasn’t calm anymore. I kept telling myself the last 5k is supposed to be difficult. This is where it matters, one foot in front of the other, take shorter quicker steps and pump your arms. I kept moving, my times slowed slightly, but i wasn’t letting it get me down. I wanted to push until my body quit. Luckily I only had to stop once in the final mile to catch my breath and shake out my legs. I finished with a PR, almost 4 minutes off my last time from 6 months ago and ran a great race.

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done. and getting blinded by the sun.

This wasn’t my ‘A’ goal. I wanted 1:40 so bad, but with my training it was a stretch. I haven’t hit numbers like that to even come close to that time, which is why I’m not upset about it. Coming off of an injury and an abbreviated training cycle (only 8 weeks), I’m really excited about my next races to see what I can really do with a healthy body and full training plan completed. Sidenote–can a girl get a sponsorship from a beer company? or Starbucks?

free beer!

free beer!

The real fun was after the race when we had a celebratory brunch at Marathon. Seriously. We stumbled upon this gem and I couldn’t believe the name or that it sits kitty-corner to Philadelphia Runner store.

Marathon Grill

Marathon Grill

Delicious. Everything was grass-fed, organic and yummy. $5 drink specials on mimosas and bloody mary’s, and you bet we took advantage.  I got eggs benedict & Cameron got the Philly Cheesesteak.

menu

menu

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New blogger alert…I guess I’m supposed to take the pictures before we eat.. haha

My favorite way to explore a city is by running it. And maybe I’m on a big high from my PR, either way, I liked the city and would definitely recommend this race to everyone. It was flat, fast and very pretty. I will be back for sure.

I have nothing on the roster as far as races go and this week is a relaxing zero running week. Okay, not relaxing, I’m sore and already missing my morning runs. 😦