Hello!
Even though I work weekends, I love having the mornings free! I’m naturally a morning person and feel much more productive during the first half of the day than I do at night. That means I’m way more motivated to get up and workout before work as opposed to after. This is especially important when you’re training for a race, and have some long, time consuming and exhausting runs scheduled on weekends.
This morning’s run wasn’t too long, but it was definitely exhausting.
My eight mile run was fueled by my typical pre-run snack: PB & banana toast plus a hot mug of coffee.
I waited just over an hour for everything to digest before setting out on my run.
The temperature in Sioux Falls is great for running right now; upper 60s with a light breeze. However, the humidity is unbearable. It was about 95% humidity this morning and it didn’t taper at all throughout my run. I was sweating buckets by about mile three. I have an extremely low tolerance for any type of heat or humidity, so this did not go over well at all.
I felt drained by mile five and really had to work to keep myself motived and focused on finishing strong. All I could think about was the sweat dripping from my face, and how great it would feel to jump into a freezing cold lake.
Despite the unfortunate conditions, I finished. I wasn’t a great run, but at least I did it.
As soon as I was done, I walked straight over to the outdoor pool at my apartment complex to wade in the water and cool off. I was greeted by a very sad sight.
Noooooo!!! Life goes on.
Since I couldn’t immerse myself in cold water, I decided to fix myself a cold post-race snack.
Smoothie with frozen strawberries, blueberries, banana, spinach, chocolate protein powder and almond milk. It cooled me down almost instantly.
Am I the only one who can’t stand any type of humidity during a run? Or an outdoor workout for that matter? I don’t know how Floridians do it. I can’t imagine running in the extreme humidity and extreme heat. Yuck. I can’t wait for the fall weather that’s just around the corner!
Good morning!
I know Friday is a celebratory day for most people as it marks the start of the weekend. However, my schedule has changed dramatically and Friday is now actually my Monday! I’m currently working a Fri-Tues schedule. Sounds depressing, but I’m still pumped that it’s Friday because that means Mike comes today!
I also will have a chance to enjoy some weekend-like activities over the next couple of days. I’m not complaining!
Friday Favorites:
1. Running Routine
I’m running the Sioux Falls Half Marathon in September and started my training about 2 weeks ago. I haven’t ran more than 2 miles since my last half marathon was cancelled over a month ago. I’m slowly getting back into my running routine and it feels great! Of course, the most important part of the routine is the pre-run snack/meal:
Pre-run meal
Bagel thin+PB+Banana+Coffee.
I have the same pre-run meal anytime I’m running more than 5 miles. If it’s less than that I may just have a cup of coffee or handful of cereal before. Well, yesterday I was supposed to complete a 6 mile run that got cut very, very short due to a full on thunderstorm that popped up out of nowhere.
Rain-soaked run
I made the decision to turn around once it started pouring. I even spotted lightning a couple times. Yikes! I finished just over 4 miles, and even with the rain, it was still a good-feeling run!
2. Summer Smoothies
While I’m no fan of scorching hot weather, I am a fan of smoothies. And hot weather means I consumer more and more smoothies! We have had some very hot days in Sioux Falls lately so I’ve been having smoothies for lunch, breakfast and snacks. The smoothie above consisted of frozen mangoes, strawberries, vanilla whey protein, plain greek yogurt and pineapple juice. Nice and tropical!
3. Dasani Sparkling Water
I’m a big fan of sparkling water and am always on the lookout for new kinds to try. Dasani sparkling water was on sale at the grocery store last week, so I picked up a 12-pack of the lime flavor. This is naturally flavored, unsweetened sparkling water which is typically my favorite. I love the lime flavor, but would also like to try some berry flavors. If you’re a sparkling water fan, I recommend trying the Dasani brand!
4. Skinny Cow Mint Ice Cream Sandwiches
There are certain foods I can’t control myself around; potato chips. french fries, brownies, etc. Ice cream is not one of those foods. Call my crazy, but ice cream is something I can normally do without. That said, I’m loving these Skinny Cow ice cream sandwiches. My family bought them while they were here for 4th of July. That shows you how untempted I am by ice cream, I’ve been able to let these sit in my freezer for almost a month! Anyway, these are delicious. Like I said there have been some hot hot days here lately, so ice cream comes in handy when I need a good cool down. Plus, mint is my favorite ice cream flavor!
5. Kitty Cat
Lyra moved in with me almost two weeks ago when I brought her back to Sioux Falls from my childhood home in Minneapolis. She’s already used to her new home, and I love having a little friend around when I come home from work. Don’t worry, this won’t become a cat picture blog.
I’m off to complete that 6 mile run!
Big news! I ran for the first time in three weeks today!
I’ve just been doing interval work since my half marathon got cancelled three weeks ago, but today I finally felt compelled to head out for a real steady pace run. Three weeks off sure does make you rusty.
rusty run
I decided to keep things easy and just did three miles. It is hot in South Dakota. That’s the beauty of the midwest; freezing in the winter and grossly hot in the summer! Can’t catch a break.
Sweatin’ post-run
It’s amazing how big a difference three weeks off makes. My pace hasn’t changed or anything, but I just felt more fatigued than I would have a month ago. I’m running the Sioux Falls Half Marathon in September, and will probably start training within the next few weeks. Hopefully that one doesn’t get rained out, too.
I’ve been wondering how I should go about training for this race. I usually follow a training plan created by someone else, but I’m considering coming up with my own plan. I’m no expert runner and I’m not sure if there’s some magic formula I need to be following to get the best results. I’ll probably just focus on what has worked for me during past training plans and go from there.
I followed my hot run with a nice cold smoothie.
post-run smoothie
Smoothie in a beer mug. Classy, right? Not sure why it looks brown in this picture. This smoothie was simple but delicious. IÂ threw the following ingredients into the blender:
- 1 frozen banana
- 3 frozen strawberries
- handful frozen blueberries
- 1 scoop vanilla whey protein powder
- 1/3 cup liquid egg whites
- 1/3 cup unsweetened almond milk
- handful fresh spinach
Full of fruit! I usually like to use greek yogurt or cottage cheese to thicken my smoothies a little bit. I didn’t have any on hand today so decided to throw some egg whites in instead. I’ve done this in the past so I knew it wouldn’t taste too funky. Also adds even more protein!
I’m off to watch some Netflix and enjoy a relaxing Sunday night!
I was so ready to run the Minneapolis Half Marathon this morning.
race ready
I got an email this morning as Mike and I were heading out for the race, informing me that it had been delayed an hour due to thunderstorms and lightning. Mike and I sat in his car near the beginning of the race for over an hour before I eventually made my way to the start line at around 7:30 with the rest of the runners. The rain was clearing up, and I was feeling good and ready. I found my pace group, and my adrenaline was really rushing. About five minutes later I started seeing people running away from the starting line. Slowly, the word began to spread through the 6,000 runners that the race had been cancelled.Â
Cancelled?! It was barely raining. There was no official announcement right away, but it was pretty clear that the race was off.
I ran a couple miles to blow off some steam as I waited for Mike to come back to pick me up, but it wasn’t enough to get over my disappointment. I couldn’t help but think about all the runners who trained for months, some preparing for their first marathon ever. What a let down.
It was disappointing that the race was cancelled, but what was worse was the way it was handled. The organizers had promised updates on the status of the race through email and Facebook. That never happened. There was no official word that the race was actually cancelled until about an hour after it was supposed to start.
The reason they gave was dangerous weather, but it didn’t rain a drop after it was cancelled, and apparently the course was in fine shape. I still got all the race gear, but none of the pride that comes from crossing the finish line.
This is pretty much how I’m feeling right now:
This is Ella! The only thing she has to be sad about is that it’s not a sunny day and she isn’t running around outside.
I wasn’t sure how this race was going to go, but I definitely was not expecting it to be cancelled. I feel a little deflated and unmotivated. I have another half marathon coming on in September that will hopefully help me get over this unfortunate situation!
Happy Memorial Day!
Having Monday as my typical day off is always nice when if falls on a holiday. Some of my coworkers and I had plans to get together by the pool at my apartment building and maybe grill some hotdogs today, but rain is ruining those plans.
Despite the gloomy weather, I accomplished my final long run of my half marathon training this morning!
AHHHH!! It was a rough one. But I did it.
I was just not feeling like a run this morning. I was doing alright for the first 5 miles or so, but cramped up really bad after eating a couple PowerBar Energy Blasts around mile 7 and the run just went downhill from there.
I had the energy blasts during my 11 mile run last week and felt like they really helped. Not sure what happened this time. It was also warmer than I like in the mid 70s, and I felt dehydrated towards the end. Ugh.
Even so, at this crappy pace I would still finish the half marathon in just under two hours, which is my goal.
I wanted to collapse on the floor when I got home, but decided to stretch and take and ice bath before diving into a yogurt bowl I prepared before the run.
yogurt bowl
Yes, I really needed that Oreo on top. I used plain nonfat greek yogurt, 1/2 scoop vanilla protein powder, about 2 TBS oats, chopped strawberries, blackberries, and the Oreo. Solid post-run meal. Oh, and I chugged about 3 glasses of water.
Backing up.
I want to share a protein pancake recipe that I made for breakfast yesterday. I make protein pancakes so often I really don’t even pay attention to what I’m doing anymore and just kind of throw stuff together. However, this batch had a texture that was so close to real pancakes that I just have to share it.
Oatmeal & Cottage Cheese Protein Pancakes
protein pancakes
Ingredients:
- 1/4 cup oats
- 1/4 cup low fat cottage cheese
- 1/2 scoop vanilla whey protein powder
- 1 1/2 egg whites
- 1/4 cup almond milk
- 1/4 tsp baking powder
- 1/4 tsp cinnamon
- pinch of salt
- berries, PB, syrup for topping
Directions:
- combine all ingredients (expect toppings) into blender
- blend until well combined, should reach batter-like consistency
- heat medium skillet to medium-high heat, spray with nonstick cooking spray
- scoop about half of batter into skillet, cook 2 minutes each side.
- repeat with other half of batter
- top with anything you’d like!
close up cakes
Sometimes it’s just all about getting that perfect texture, and these cakes have it. I topped mine with strawberries, banana, and some PB2.
You can easily switch things up in this recipe. Regular milk in place of almond milk, or whole eggs instead of egg whites. Part of the fun I think is experimenting and making a recipe your own.
Anyway, I have some extreme meal prep on the agenda for today until the weather clears up! Okay, not really extreme meal prep. It’s probably pretty wimpy compared to a lot of people. But, fruit salad is on the menu for the week again which is very exciting.
Morning!
I’m just getting in from a nice and easy 3 mile morning run that was supposed to be at half marathon pace.
Got a little ahead of myself on the whole half marathon pace, but oh well.
I’m hopping on the Friday blogging bandwagon and would like to share some of my recent ‘favorites’ and things that I’ve been diggin’ lately. Let’s see where this goes.
Fruit Salad
I have been eating a sickening amount of fruit salad this week. I made this huge bowl on Monday and have been adding it to greek yogurt, cottage cheese, and of course enjoying it by itself. Summer fruits are so delicious I just can’t get enough of them. I think I’ll add some blueberries to my next batch!
Simple Charm Necklaces
Not sure why it looks like my chest is having an allergic reaction in that photo. Whoops! It seems like on TV, you either need to wear a big staple piece necklace or something very subtle. I’ve found myself really gravitating towards simple charm necklaces like these lately. I love the one pictured above that I got from a cute store called ‘Zing’ in Sioux Falls last weekend. My mom also got me a similar one with a circle charm as an Easter gift.
Cerise Limon La Croix Sparkling Water
I’m a big fan of sparkling water. I spotted this new flashy La Croix flavor in Target the other day, and when I saw a case was on sale for $2.99 I had to go for it. Plus, I love all things cherry lime (especially Sonic’s cherry limeade). If you’re a sparkling water drinker, I recommend giving this new La Croix a try.
Spring Weather
I never want Summer. I’m sure that sounds nuts, but I’ve never been a fan of hot weather. On the other hand, I’m loving Spring. It’s been absolutely perfect in Sioux Falls this past week; highs in the mid 70s and very little wind. I’m dreading the 90 degree weather and humidity that’s just around the corner. I’m going to enjoy this ideal weather while it lasts!
Hope everyone is looking forward to their Memorial Day weekend! I’ll be working through Saturday but am hoping to get outside to enjoy the holiday weekend Sunday and Monday. Plus, the outdoor pool at my apartment complex is opening this weekend. Woo!
I did it!
11 miles
This morning I completed my long run for the week: 11 miles at under 9:00/mile! I have not been able to stay below 9:00/mile since my long runs passed about 7 miles, so I am thrilled about this. I have one last long run next week before the race!
The morning started with my regular pre-run meal.
Pre-run snack
English muffin with Peanut Butter & Co.’s Dark Chocolate Dreams PB and sliced banana!
This was also the first run of my training that I used fuel. At around mile 7, I popped a couple PowerBar Energy Blasts.
Energy Blasts
Running fuel
I had four of these little guys during my run. Surprisingly, I didn’t cramp up at all from them. Not sure if it was a placebo effect or the energy blasts, but I definitely felt energized through the end of my run.
All I could think about for the last couple miles was getting home to eat some cottage cheese topped with delicious fruit salad that I made last night.
Post-run snack
Plus a couple dark chocolate almonds because I needed chocolate.
This fruit salad was one of several things I made last during during a little Monday meal prep time.
Monday meal prep
Tuna pasta salad, fruit salad, ground turkey, chicken breast.
The tuna salad is on point let me tell you. I definitely need to share the recipe on here very soon. I was thinking of roasting some zucchini and yellow squash tonight as well to use throughout the week. We’ll see!
I’m feeling very good about my run today but also very, very sore. My muscles haven’t ached this bad from a run in a very long time. I have a feeling tomorrow is going to be rough.
Good afternoon!
I hope Monday is moving right along for everyone. I’m off today, and had an 11 mile long run on the agenda this morning. Unfortunately, I wound up putting it off until tomorrow. You’ll never guess why!
Wind!
Windy Sioux Falls
Rain isn’t a problem for me, but the wind most certainly is. I probably would have braved it if the weather tomorrow wasn’t looking so promising; 60s and pretty much no wind.
I know I’m supposed to put myself through any running conditions during training since you never know what weather will be like on race day. However, I’m about 99.9% sure there will not be 25 mph winds in Minneapolis on June 1, because it’s almost never windy there.
After vetoing my run, I made myself a big breakfast of protein oats.
Oats + Whey, PB, Strawberries, Banana, Almond Milk
All mixed up
Woooow those photos make my food look so appealing…not. I really need to charge my actual camera and stop using my crappy phone.
Anyway, I love protein oats. For this bowl, I heated about 1/2 oats and mixed them with 1 scoop chocolate whey, a pinch of cocoa powder, strawberries, bananas, and PB2.
Shortly after the oats I headed to the gym to complete a chest and triceps workout that looked a little something like this:
Chest & Triceps:
- wide pushups 3/10
- incline dumbbell press 3/10
- cable flyes 3/10
- decline flyes 3/10
- bench dips 3/10
- lying tricep extensions 3/10
- tricep kickbacks 3/10
- overhead tricep extensions 3/10
- tricep pushdown cable extensions 3/10
- plank core work
After my workout I hit up the grocery store to get my weekly essentials. There is so much good fruit in season right now! I love it! I picked up supplies for fruit salad and tuna salad that I plan on making tonight after my hair appointment. Stay tuned!
Greetings!
The title of this post is a very serious issue for me. I’ve never been able to run immediately after eating a full meal, or even shortly after. I typically have to wait at least an hour and a half after eating before heading out for a run, and that’s if the meal was small.
Since I began this most recent half marathon training I’ve also learned that I can’t run after a full day of eating, even if the last meal or snack was several hours before.
Last night it really sunk in.
This was the result of what was supposed to be a 5 mile run. I was slow, sluggish and cramped up the entire time. Absolutely terrible. I cut it short when I realized things just weren’t getting any better.
This is why I typically run in the morning, which I would have done yesterday if it wasn’t 25 degrees when I woke up. Yikes!
A typical pre-run snack is a piece of toast with peanut butter and banana, or something with a similar carb to protein to fat ratio.
Chocolate PB + Banana toast
If I’m running less than 5 miles I typically don’t eat anything before, maybe just a cup of coffee or a handful of cereal. I now realize this is just what I’m going to have to stick to.
On the bright side, I do not have a problem eating large amounts of food after a run. So that’s exactly what I did on Monday after my 10 mile run.
This run was great. I’ve never felt so good about a long run, but this one was really a blast. It definitely helped that I was in Minneapolis last weekend and had excellent scenery.
And it was my favorite type of running weather. About 60 degrees and overcast. After my run, I picked up this little guy at Whole Foods:
It wasn’t bad, but it wasn’t great. I wanted something light since I had plans to get lunch with my friend Carly. We went to a place called Barbette and I ordered a quiche with asparagus, mushrooms, onions and chevre cheese. Forgot to snap a pic. Whoops! I did not forget a picture of dessert, though.
PB + Sriracha
If you live in the Minneapolis area, check out Glam Doll Donuts. This place rules. I ordered the peanut butter and sriracha donut and it lived up to my expectations. They always have funky combinations along with classics.
K now I want a donut.
Moral of the story: I can’t run after eating. I’d like to know who can. Is it an ability that runners build over time? Will I eventually stop cramping up if I just keep pushing through it?
I have an 11 mile run planned for this Monday. Stay tuned!
Happy weekend!
I technically still have a day to go before I can start celebrating, but what the heck. I had a blast at work today. I did a story on opening fishing weekend in Minnesota, and this is what my “office” looked like for the day:
Lake Shetek, MN
I didn’t want to leave. Days like these I just really love my job.
Back up. Last night I made some amazing ‘healthy’ nachos while watching the NFL draft, because in my eyes you can’t watch anything football-related without football food.
‘healthy’ nachos
To make these nachos, I toasted a Flatout flatbread in the oven at 400 degrees for about 4 minutes on each side. I then broke it into chips and topped with seasoned ground turkey, red and green bell peppers, diced tomatoes, shredded cheddar, salsa, and plain nonfat greek yogurt in place of sour cream. Hit the spot!
I’ve said it once and I’ll say it again; Flatouts rule. You can do so much with them, they’re healthy, and they taste good! I often make quesadillas, pizzas, or just plain old wraps with Flatouts. I highly recommend giving them a try.
I had planned on getting a 5 mile run in this morning, but things changed when I was woken up by the 30 mph winds all night! It is psycho windy in South Dakota. All the time. I just can’t handle running in crazy wind, so I decided to postpone my run until after work. Luckily the wind died down a bit by then.
5 miles at 1/2 marathon pace
The last few weeks of my training really focus on running at pace. I’m hoping to stay right around 9:00/ mile or just under during my half marathon. My run was nice and easy, but the running path I take is along a creek and the bugs were just thick down there tonight. I have a feeling it’s only going to get worse as the weather gets warmer. I had to hold my breath several times to make sure I didn’t swallow any gnats. Lovely.
I’m heading home to Minneapolis for Mother’s Day tomorrow night which I am very excited about! I am not excited about the fact that I have to work at 7:30 a.m. tomorrow. I’m off to pack for the weekend, as I will be leaving straight from work tomorrow.
biggest food junkie 