running inspiration |

05/17/2017
by She's Going the Distance 23 Comments

Kodiak Protein Muffin Recipes

Monday: 6m easy 8:00/pace
Tuesday: Crossfit, 8.5m easy 7:53/pace
Wednesday: 5m easy 10:00/pace

You asked for it, here’s the recipe for the “Brotein Muffins” I posted about this past Sunday. Super happy with the flavor, texture and overall heartiness of these muffins.

Start here and buy this mix:

File_000 (577)

Flip box over and use this:

File_000 (576)

Substitutions I used (and what made these incredible)
3 tbsp of Avocado oil (or another oil) in place of butter
Silk Almond Milk instead of regular milk
Add 1/2-1 cup of whole grain oats for texture
Use 1-1.5 bananas (depending on size)
Use WAY more cinnamon.
Don’t put walnuts in. Ew. Gross.
*Before adding in anything extra the calorie count is approximately 100 for each muffin, I will calculate macros next time I make these!

With the base recipe above, I separated the batter into two separate bowls for two types of muffins. The above recipe makes 12 muffins. They came out so good I went back and made a 2nd batch of each which is how all the yummy substitutions and perfections came in.

For the chocolate chip recipe I added: mini chocolate chips (do NOT use a full cup like in the recipe suggests…eyeball it while mixing in or stick closer to 1/2 cup), then 1 tbsp of chia seeds to bulk up the protein and more good-for-you nutrition!

File_000 (579)

File_000 (573)

Chocolate chip banana heaven! (Pictured below…the ones further down in the shot are Peanut Butter and Jelly. Yeah, i know…just keep reading.)

File_000 (575)

So I got a little crafty with the 2nd batch and added a cup of Craisins & 2 tbsp of PB Fit, hence the PB&J muffin. Screen Shot 2017-05-17 at 7.40.43 AM

Notice the few on the bottom left of the photo? I actually stuffed a couple with actual peanut butter…If you get muffins from me, expect a surprise in the center from now on, these were a hit!

File_000 (574)

These will be a staple in my house for an easy grab-n-go snack or fast breakfast when I get back from early morning Crossfit. Lately my life has been running, recovering, lifting, recovering and trying to figure out proper nutrition while trying not to be hungry all the time. It’s a real problem. I’m working on it.

from a run last Thursday

Me & Andrea working out way too early!

All this talk about working out, protein and muffins makes me wanna lift or go for a run or combine the two and do a Spartan… hehehe.

Last Week

Monday: 7m interval (12 x 200s average pace 5:30)
Tuesday: Crossfit, 8.5m easy 7:47/pace
Wednesday: 6m easy 8:47/pace
Thursday: 5m easy 9:25/pace
Friday: 2 hour endurance workout (included 4 miles of running 8:55/pace)
Saturday: 1 hour biceps/triceps/lots of stretching
Sunday: 6.9m trail run 9:35/pace

Total Miles: 37.5

Let me know if you try out the muffin recipe!

09/21/2016
by She's Going the Distance 4 Comments

DE Beach Trip + Parks Half Marathon Recap!

Monday: 7m easy 9:50/pace

Tuesday: 8m interval (3 x 1m repeats 6:40, 6:37, 6:35), Crossfit

I broke my phone a week back and a lot has had me on the go, so i’m a little behind in uploading pictures and sitting down to blog. Forgive me? Good, cause a lot happened. Two weekends ago I drove out to Rehoboth Beach, Delaware for a friend’s bachelorette party. It was a super low key, relaxing girls night. Just the way I like it.

Seriously such a pleasant quick trip. Sarah got married on September 18th and I was so happy to spend time with her family!

Sarah & Kristin

The following day the beach was beautiful. The weather was perfect, the water was green and blue and we spotted dolphins on our walk down the sand.

As much as I wanted to stay at the beach all afternoon, being a runner called for an early trek back home to pick up my bib for the Parks Half Marathon race the next day. I ran it last year and it’s one of my favorites. As long as I live here I will run this race. It is so fun, so coordinated and the swag is killer with a Brooks long sleeved shirt and a finisher’s blanket!

The race start is 15 minutes from my house making the morning of the race super easy. I ate my normal meal: pb & banana, coffee, water + Nuun, and a Honey Stinger Waffle during the drive to the start. I actually had time to use the port-o-potty twice and got a quick warm up in. Compared to the last several races, this was a big deal!

The weather was warm and humid (73 degrees & 75% humidity)- if you’ve been following any blogs from the DC/Baltimore area the summer humidity has not let up! It feels like we’re living in Florida. It’s getting annoying. Annnyyyway… my goal for this race was to run 7:20/pace however, with the warm weather, I naturally fell into a 7:30-7:40/pace instead (about 20 seconds off my goal marathon pace) which felt generally easy.

2016-phm-high5hill-375

I love running the Parks Half because it runs along several trails I’m on often. It’s familiar, i know every crack and divot, every turn and hill, so i knew where to push and where to slow down. I had a huge mental advantage with this race.

The physical advantage had to do with the marathon training plan I’m on. Hansons is not joking when they talk about cumulative fatigue and how you will learn to run on tired legs. Training for an ultra and then heading straight into this program, I can’t remember what it feels like to run on fresh, rested legs. It sounds bad, but I love it. I love knowing I can run through fatigue and run well at that. I keep envisioning the last 10 miles of the marathon and I know this is what will make the difference when the general fatigue sets in.

This race was so much fun and worked like a long tempo which i was more than happy with. I crossed the uphill finish with a time of 1:40:22, grabbed a coffee from Panera and made my way back home.

2016 Parks Half Marathon – Photo by Dan Reichmann, MCRRC

I took my bib number 2612 as a sign that i’ll have a good marathon in Philly since it looks like 26.2 🙂

Last Week

Monday: 6m easy 10:00/pace

Tuesday: 9m intervals (6 x 800s), Crossfit (also did 3 x 800s)

Wednesday: 7.8m easy 9:40/p

Thursday: Crossfit

Friday: 5m 7:30/pace Ragnar Relay

Saturday: 9.1m 8:15/p Ragnar, 7m 12:00/p Ragnar

Sunday: Rest

Total Miles: 43.9

Do you have a favorite local race?

What’s the best race swag you’ve received?

08/08/2016
by She's Going the Distance 9 Comments

The 50K Course!

Ultra training is finally coming to an end! I’m happy because I know all these weekend miles have prepared me to run 31 miles for my 31st birthday next weekend. I’m sad because I just started feeling comfortable with these crazy double long runs, but with Hanson’s Marathon training plan I’ll still be doing back to back weekend runs. The volume will be scaled down though. I’m ready to run 31 miles and get right back to the marathon. My head is in the right place for the training and hopefully a fall PR.

I finished scoping out the course for next weekend and it is pretty cool. It kinda connects all the trails i’ve been running since I moved out here 4 years ago. I can’t believe i’ve been living out here for four years and that i never knew how all these trails connected.

I’ll start on Sligo Creek Trail which is an asphalt trail, then head into downtown Silver Spring which is a huge switch from the shaded trail.

Then I’ll cross the DC border and head onto another connector dirt trail. Hopefully the change of surface will benefit me during this later part of the race.

File_000 (285)

pretty horse stables near the trail

I have one 5 mile out and back portion that will be on the Georgetown Branch Trail, again a dirt path. Once that out and back is done i’ll be on Rock Creek Trail heading north on my normal stomping ground ending at Lake Needwood.

File_000 (284)

I’m trying to take one day at a time right now, but i can honestly say i’m getting really excited to see what I can do with the marathon in 15 more weeks. Sounds like a lot of time, but i know it will fly since i’ll be having so much fun.

Screen Shot 2016-08-08 at 8.10.31 AM

OK, now i have to give a GIANT thanks to all the people who donated to the National MS Society. I was able to raise $940.00!! And since I’m a runner i have to make sure i’m ending on an even number, i’m donating the final $60 so I can write a big fat check for a thousand dollars.

I can’t tell you guys enough how thoughtful and gracious you all are. This was exactly what I wanted for my birthday. We’re giving to a great cause and all of you helped make it possible. I will be doing a small giveaway containing a few of my favorite running essentials for those of you who donated. I will contact the winner at the end of the week. Keep passing along the good vibes! Remember it’s the small things in life that make it worth living.

Monday: 5.3m easy 9:50/pace

Tuesday: 8m interval (8 x 600s @ 6:22/pace), 20 min upper/core

Wednesday: Crossfit

Thursday: 8.5m marathon tempo (6m @ 7:49/pace)

Friday: Rest

Saturday: 15.5m long 9:30/pace, 5000m row

Sunday: 14m 9:53/pace

Total Miles: 51.3 (weekly mileage PR!)

Any tips for running a 50K?

Who’s marathon training?

06/27/2016
by She's Going the Distance 15 Comments

Ultra Training – This Is New.

Ultra marathons are any distance above 26.2 (marathon distance), but most runners consider an ultra starts at 50k or 31.07 miles. I’m no expert and i’m not running 31 miles for MS with any particular time goal. I just want to have a good time, not injure myself and finish. PS- Thank you so much to the many awesome people that have already donated! It makes me extremely thankful and proud to call you my friends.

First I did a little research about how to train for an ultra. Hint: it’s not the same as a marathon. Big change #1: You have to get used to running on tired legs. Hence the double weekend long run.

Screen Shot 2016-06-27 at 8.00.15 AM

I do a normal long run on Saturday and a shorter run Sunday. Eventually the goal is to have your weekend runs equal the distance of the ultra. I need to build up to two back-to-back 15 milers OR something like a 20 miler + a 10 miler. I was surprised at how I’ve been afraid of the 2nd run more than the first. The 4-5-6 miler has been terrifying after a 15+ long run, but each 2nd run has felt better and better. Maybe it’s a mental thing since I’m running a short distance?

Also, I like having an off day before and after long runs, so during the week i’m running Tuesday, Wednesday and Thursday, which gives me Friday and Monday off. Those three back to back running days again, help with more cumulative leg fatigue.

Second you have to strength train. Just because the mileage is creeping up (44 this week!) it’s no excuse not to strength train legs. It keeps the hips and glutes strong and i haven’t had any IT band issues since December. I contribute that to lifting heavy. I try my best to strength train 2-3x week, one heavier leg day, one lighter or body weight day. And i do arms/abs every time no matter what. You can’t swing your arms by your sides for hours running without a strong upper body.

Third, you need to fuel like a pro. Plan your routes around water fountains, take money or a debit card in case you need to grab food/drinks. Or do the opposite of what i’ve been procrastinating and buy a hydration pack already. And take more food than you think you’ll want. Last Saturday’s long run I finally was able to get down 3 gels (one more than usual) and it was the reason I had the energy to finish.

new Pro Compression socks! Love them

Last, take the recovery seriously. During the week I have ONE day off from working legs in either a run or strength session. Which means I have to spend extra time stretching, foam rolling, wearing compression gear, sleep & nutrition. I’m on top of having a protein smoothie immediately after a workout. <—this was a big change with a noticeable recovery time difference. I also walk a LOT. I stopped adding it to my weekly workouts log because I couldn’t get track of how often i’m out with LE. The additional walking miles are keeping my legs fresh and working the other muscles running doesn’t.

File_000 (235)

File_000 (234)

typical evening meal. Burger with avocado & greens, brussel sprouts YUM!

One note I found very interesting about ultra training is not to forgo speed work altogether! You still want to keep the fast twitch muscle fibers firing. June was all about mileage building which i good about and July will be about tossing in some speed to prep for the August ultra. Someone asked me why I want to do this in August. It’s my birthday! And why not?? Plus i’m hoping all this heat and humidity training will translate to some fast times this fall once the ultra is over. 🙂

Last Week

Monday: 20min upper body

Tuesday: 7.5m easy 9:02/pace, 45min legs (backsquats 45-110lbs, bosu ball burpees, situps)

Wednesday: 8.1m tempo 7:53/pace

Thursday: 5m easy 9:45/pace

Friday: Rest

Saturday: 17.5m long 9:23/pace

Sunday: 6m easy 8:51/pace

Total Miles: 44.1

Who’s training for a fall race? When does your plan start?

How did your long run go last weekend?

06/13/2016
by She's Going the Distance 10 Comments

When I Turn 31…

When I turn 31 this August, I’m gonna run 31.07 miles. A 50K, an Ultra Marathon. And I want YOU to be a part of it.

DCIM100GOPRO

30 has been amazing! The day I turned the big Three OH, I jumped out of a plane! Since that day, I completed a Spartan Beast and bested my half marathon time.

All these hours of training (especially those spent running) have built a confidence in myself I haven’t seen since I was young. You know, when you’re told you can be anything, do anything and accomplish anything you set your mind to? The world is so large and the idea you can do ANYTHING is awe inspiring.

File_000 (216).jpeg

Of course, we grow up and somewhere along the way you discover the word “can’t” and it’s used and abused too often.

I felt a small ounce of “i can do anything” the first time I did a full marathon at age 26. I had another moment of grandeur after I finished the Spartan race: stronger, healthier and happier than ever.

These moments are few and far between, but they’ve happened as an adult. When I have those feelings I grab them, hold on and memorize it. Because I can, and you can, do anything you set your mind to if you are passionate and want it bad enough.

For the last five months or so, i’ve been out on long runs finding myself wanting to run further and further. Almost every run I’d come back feeling like I could turn around and do the same distance again. Naturally the thought of ultra marathoning crossed my mind. And just as naturally, “i can’t.”

Then, out of what seemed like nowhere, I changed the phrase “I can’t” to “why not?” Instead of a definitive, negative phrase, I kept saying to myself “why not try an ultra?” There is so much hope, positivity, and a sort of comic side to the phrase, “why not?” Plus you actually have to come up with a good reason if you think you actually can’t.

So, I’m going to run a 50k on my birthday. Cause, why not?

File_000 (217)

I want this to be a fun, memorable birthday and a successful first ultra. I’m doing it on my own though, no race, just for fun & a good time. Here’s where you, my fellow runners, readers, clients and family can help me celebrate. You can pick a few miles or certain segments and run with me (and bring me food)! Since i’m not trying to run a certain time I can slow down or speed up or walk with you. I will get the details together soon!

I also created a donation page, because i’m a grown adult and do not require birthday gifts. This year i’m asking you to donate a few dollars to the MS Society on behalf of my 50k quest. 100% of donations will go to the National MS Society.

If you’re from the DMV area and would like to run a part of the course with me send me an email at shesgoingforspeed@gmail.com so I can send information!

This is going to be a great birthday guys 🙂

Last Week

Monday: 9.5m easy 8:35/pace

Tuesday: 5m easy 9:40/pace, 25min yoga

Wednesday: 2000m row, 45min legs

Thursday: 6.6m easy 9:15/pace

Friday: Rest

Saturday: 15m long 8:58/pace

Sunday: 4.4m easy 9:44/pace

Total Miles: 40.5

06/07/2016
by She's Going the Distance 9 Comments

Zooma Annapolis 1/2 Marathon Recap!

Monday: 9.5m easy 8:35/pace

One of my New Year’s Resolutions was to be a more social runner. Maybe join a running group, run with friends, make new friends, reach out to people in the area who have the same interests… It’s hard to step outside my bubble, but i’m getting better at it, and enjoying each experience. When I was accepted to be a Zooma Ambassador I had no clue i’d be making friends and becoming part of a group of women who truly support and care for one another.

13310465_10154303051993203_6494539269430944593_n

It was so much fun putting names to faces…well, more like blogs and instagram handles to faces. These girls are smart, funny and all about a good time.

The morning of the race was nothing out of the ordinary. A runner leaving the same hotel lead me and Lauren (Breathe Deeply and Smile) out of the way to get to the start line, and like all the races this season we had 8 minutes between the port-o-potties and jogging to the start line. Hey, at least I didn’t have to pee in public this time. hahahah ugh.. please laugh with me.

We even missed the group ambassador photo–but i’m sharing it anyway because everyone looked awesome!

13315547_879141930839_5657328409216907010_n

Lauren and I didn’t have a game plan. I didn’t know we’d be running side by side the entire race, but it kinda happened that way. Neither one of us was planning to PR or pushing a crazy pace. We settled in around an 8:00/pace. Between the hills and humidity, that felt a lot harder than it should have. I wasn’t mentally or physically prepared for this race. Hence my struggle fest picture below.

bazu-8475445

We didn’t talk to each other most of the race, just a a quick word here and there checking in and making sure we weren’t holding each other back. Lauren has a very similar running cadence so i kept picturing us as Shalane & Amy at the Olympic Trials. A stretch sure, but i felt like we looked strong side by side and were helping each other keep our heads in the race.

The course was hilly with a lot of out and back turnarounds in neighborhoods. I would have gotten lost had the volunteers not been there. Running around Annapolis was super fun, i’ve only done it one other time and promised myself i’d return.

bazu-8474957

The details of this race are sort of lost, i think i was so focused on not stopping and getting the work done, such as ascending the giant bridge twice.

13077033_10209396055283689_3149085015143439396_n

photo cred: Deb Strong, Zooma Ambassador

Also, i was scared of losing Lauren. For the majority of the race we were alone or around only small groups of runners at a time. If she wasn’t next to me it would have been easy to stop, walk or slow down plenty of times. She was my prime source of motivation. This was my first time running a race with someone, and i liked it! It was fun, we felt like a team in our matching blue Zooma singlets, passing runners together and laughing at times when we thought we may have taken a wrong turn.

File_000 (212)

We crossed the finish line, grabbed water bananas & trail mix, took some blog pics and got out of there. It took a few minutes for us to cool down from the humidity–that was a SWEATY race. The New Balance singlet kept me cool even though it was soaked. I might be investing in some NB tanks for the summer.

File_000 (211)

My official time was 1:45:23, 15th overall and 3rd in my age group. Zooma put on a great race. I loved it, the volunteers were outstanding and the much needed on course water stations were spaced perfectly. I feel like I came out of this race a strong, supported, female runner.

Once I got home I went out to get pizza and a hard coffee. I was in heaven…

File_000 (213)

I can drink coffee with any meal. Don’t judge. Till next time…

What’s your go-to after race meal?

Any summer races?

08/10/2015
by She's Going the Distance Leave a comment

You Can’t Win, Unless You Think You Can Win!

I was watching the Ironman Melbourne that I taped in my DVR, not because i’m trying to do an Ironman anytime soon, but I like the extra inspiration before heading into a new training cycle. And what really hit me hard since I have a big goal for Indianapolis, was something the commentator said about the men’s leader… “You can’t win, unless you think you can win.”

i think i can, i think i can!

i’ve never gone into a race thinking I could win. Even in local, smaller races where I actually have placed, I never sat at the starting line and thought, “hey, I can win this thing!” As I wait for my Garmin to find a satellite and I shake out my nervous legs, I already begin to doubt my abilities, my fitness and whether or not I can hit the goal I set…before I even start! That attitude needs to change!

Being nervous at a start line is completely normal! But starting a race with a negative, i’m not going to hit my goal, attitude is just setting me up to do exactly that. Not hit the goal. I’m not going to do it, unless I believe i can! Mental training will be in full swing this fall, especially during hard workouts. Hungry Runner Girl always uses the mantra “I can do hard things.” Might have to borrow this one from her!

Is everyone super inspired yet? Well, if watching endurance sports on tv or reading running mantras aren’t enough inspiration, buying a few new running necessities does the trick!

I’ve been doing some pretty solid mileage building during the month of July and I’m happy to say that next week I can finally start training for the half. I’m still being extra cautious because i’m only about 90% back from the IT Band issue, but in general i’m recovering quickly after running. My leg has continuously felt better week to week. Now I have to get used to running hills again. They are killing me, but I know they will make me a better runner, so i guess i’ll stick with them.

at my workplace & play place 😉

I also bought a pair of Kinvara 5’s recently for my long runs… LE seems to like them. They definitely have a little more support than the 4s, and more room in the toe box which i appreciate, and are still super lightweight.

Now comes the hard and best part. Working up a half marathon training schedule!! Good luck to all runners out there starting their marathon or half marathon training! Also wish me luck on blogging.. this pup loves laying on my keyboard when i’m trying to work!

July 26th- Aug 2nd

Monday: Rest

Tuesday: 4m interval 6 x 400s (6:58/pace, 9:00/recovery pace)

Wednesday: 3m easy 8:50/pace + 20 min upper (pushups, pull ups, lat pull downs)

Thursday: Rest

Friday: 6m easy 8:58/pace

Saturday: 2.5m walk with LE + hips/glutes/myrtls

Sunday: 10m easy 9:09/pace

Total Miles: 23 running, 2.5 walking

_______________________________________________________

Aug 3rd-Aug 9th

Monday: 40min hips/legs, triceps

Tuesday: 5.1m easy 8:45/pace

Wednesday: 5000m row, 15 min lower back

Thursday: 20 min yoga

Friday: Rest

Saturday: 8m fartlek 8:09/pace

Sunday: 6.7m walk/run, 2.4m walk with LE

Total Miles: 19.8m running + 2.4 walking

What race are you training for?

Do you ever watch movies or read books to get motivated for a new training cycle?