Refuel

Ok, has anyone out there gone for a nice long run, or participated in some major speed or tempo work to come home and find themselves feeling horrible and in the bathroom for the better part of the day?

Don't forget to let your body fully recover, not only by resting but by refueling with healthy foods that have a good source of vitamins, minerals and protein. These below are some of my favorites. I promise that if you do refuel as part of your total recovery you will fill better TONS quicker. P.S. Don't forget to drink water!

I realize this probably looks like an advertisement for EAS products... but for me these do make me feel the best as far as recovery. They do taste pretty good as well. If anyone out there as tried slim fast, this is pretty close to the same flavor.

Two quick stories to prove my point. Two weeks ago I went for a 14 miler, the run felt fine, did some tempo at the end but because of the weather I did all the running on the treadmill(YUK, YUK and YUK). I didn't get home and refuel quick enough and spent a good portion of the morning feeling pretty much like total junk and making several trips to the restroom. I knew I was in for it when driving home from the gym my stomach started to churn....I was like SHOOT, I forgot my protein drink. (P.S. don't forget to drink enough water!)

Last week I ran my 15 miler, outside, in the hills around my home. Ran a steady even pace, felt exhausted at the end but was able to drink water continuously and refuel within at least 20 minutes of finishing the run. As as result, felt totally fine after a nice warm shower and was able to go about my day as usual. (P.S. I drank more water)

On a side note, another little thing I do to refuel or recover is take an Airborne. I prefer the pink grapefruit flavor and it really seems to help get me back on track. Typically I think it is to help build immunity towards colds and such. BUT, it is also a nifty little pick me up. =) Try it, I bet you will be pleasantly surprised.

Skinny Foods

Image courtesy of Well and Good NYC

All three of us sisters love the Today Show and yesterday Joy Bauer was on with Kathie Lee and Hoda.  If you don't know who Joy is, she is a nutritionist and heath expert.  Joy was talking about Skinny Foods, with the New Year in full swing a lot of us have made goals to cut those calories and get back to the gym.  Which leaves us all wondering what to eat??

Well here it is, straight from Joy Bauer...

Air-Popped Popcorn

Water Chestnuts

Salsa

Grape Tomatoes

Plain Nonfat Greek Yogurt

Grapefruit

Atomic Fireballs

Naturally-Flavored Seltzer

Egg Whites

Whole Wheat Sandwich Thins

Vegetable Soup

Along with this list she gave different ways to enjoy these skinny foods.  You can find that info HERE.

I for one love popcorn, salsa, greek yogurt, really I love almost everything on this list already so it will be easy to incorporate it into my diet.  Thanks Joy!

Here is the Video Below of Joy on the Today Show.

Happy Friday!

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Speed

Why do we do speed work? So we can get faster. It is that simple.

When I started running I didn't do speed work. I felt like it was a major accomplishment for me to get my rear out that door and come home without stopping! But then once I started to get into better shape I wanted to become faster. So that is when I started reading up on what makes a fast runner fast. I came to learn that there are several different things we can control and several things we can't. If you want more detailed information about what makes a person fast click here.

I have decided that although all of that information is very helpful and interesting what it boils down to is an individuals desire to get faster. If a person is truly dedicated to becoming a faster runner then they will become one. Depending on all kinds of different factors doing speed work does make you faster. For some it can shave minutes and for others seconds, but regardless you are faster.

Something that I find comforting about running is that someone will always be faster then you. That may sound backwards, but really it helps. You can throw your ego out the door and really focus on what will make you better as an individual and grow from there. (One of my running coaches told us that). Doing speed work allows you to slowly set small goals for yourself. Small goals you can reach and be proud of! That is right, you did it.

So I challenge all that if they want to become faster, feel stronger and get in even better shape to incorporate speed into their weekly running workouts. Every run should have a purpose and there is always room for growth. Examples of speed workouts that you can incorporate can be found at Runners World. You can also go to the book store and there are several books on speed that can help you find a plan that will work for you.

My friend Adrienne found this video and posted it on our Ragnar blog last year. Whenever I am feeling like I need a pick me up I watch this video and it inspires me to go out and give it more and become better. Keep it up People. It is worth it.

Penne with Spinach Sauce

I do love myself a little Giada every now and then.  And this recipe of hers is quick and easy.  You must give it a try when you need to do some carbo loading for your training. To get the step by step instructions just go HERE.

 

Taken with IPhone camera so please excuse the fuzzies!

Spring Fever

Is it just me or are you guys ready for winter to be OVER! Usually the New York winters are moderately mild. I remember 2 years ago we only had 4" of snow all year. That was a good year. It seems as though this year it is snowing every week and the temps dropped into the single digits. When I lived in MN that was expected but not over here in NYC.

I am ready, for more than reason. I have been out of running commission and I am ready to get back in the game. In fact I was supposed to go for a light jog today but couldn't because it was just too cold. The forecast for the next two days is snow and freezing rain so I guess I won't be running until Thursday. That is ok because I am kind of nervous. Nervous because if I run to soon and run into pain, well then that sets me back again! But I am also nervous because we are supposed to start training for Grandma's marathon in about 3 weeks! Oh boy!

With spring fever and an uneasy stomach I know what will get me in the mood! Look what I found...these few things have been added to my list of things I want.

First off I really want these cool new Nike shorts. I don't really love pink but I think it is the spring fever that is leading me to this color.

Next up is this Lululemon sports bra. Call me crazy but I kind of like the leopard print.

I can totallly picture Jillian Michaels wearing these Nike pants...... Jillian rocks so I would rock them too.

Another item from Lululemon because I love them. This looks like a prefect fitting tank for me.

And just to switch is up and match my pink shorts I would get this pink Lululemon tank as well.

Yes, yes I know Lululemon..

Another new pair of Asics running shoes. (I am smiling as I write this because if my husband Scott saw, he would be like...What! Another pair of running shoes.)

Last but not least I have been coveting these for the past 6 months and I am not ever sure why I have not bought them yet. I absolutely love them and they are prefect for spring time running.
Smartwool ArmWarmers!

That is it. This is on my wish list along with the increase in the temperate outside.

Mashed Cauliflower

I follow The Today Show on twitter. I have a small obsession with Matt Lauer, Meredith Viera, Al and my real favorite, Natalie Morales (she is an athlete =)).

Anywhoo, on twitter the other day it read something like, "too Scared to eat mashed potatoes because you might gain weight? Try Mashed Cauliflower" and to that statement, I say HOG WASH! No offense to Cauliflower but there is nothing wrong with potatoes, even if they are mashed and mixed with some butter and milk.

There are TONS of delicious foods out there so why deprive yourself? Eat in moderation, exercise and enjoy. Before cutting the calories I say hit the gym! Find inspiration and stay motivated.

This lovely meal is a family favorite! Chicken Curry, warms the insides and has potatoes as an ingredient. Enjoy.

Recipe as Follows:

1lb cubed chicken

3-4 carrots chopped

4-5 medium potatoes cubed

1pkg Golden Curry Sauce mix

Boil chicken, carrots and potatoes with enough water to barely cover until potatoes are tender. Turn heat to low, mix in sauce mix and pour over white rice. Eat up, it is Scrumptious.

Keeping them movin'....

One of the great things about Minnesota Winters is that at some schools for gym class they take the kids out and get them ice skating.  The kids love it, along with it being a great skill to learn and tons of good exercise.  This was Elsa's first grade class.  To get the kids on the ice faster, they ask the parents to come help tie skates.  I was more than happy to help.  So much fun!