Sprint 2 the Table

Appetites and Adventures

How to Run 50 Miles Through the Woods + Nutrition

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Strange is good.

Sometimes… I’ve had some questionable encounters…

Tomorrow’s Strange But Good link up will certainly be good!  I hope you guys will all come check it out and link up a dish you’ve had lately that may seem strange, but it quite good.  In case you missed it, click here for details/rules.

sprint2table-strangebutgood-GREEN-2

 

In the meantime, Kat is back today with her bi-weekly guest spot.  This post is all about something I think is strange: running 50 miles.  LOL!  Clearly, a good thing. I totally admire her, and all of you endurance athletes out there!

Here’s Kat…

As I finished up my finals week and went into finishing my papers, I thought a lot about my study breaks and writing for fun. I realized that these past couple of weeks have been a lot about pacing myself and doing just what I need to keep going and do my best from start to finish.  These past couple of weeks have really reminded me what it takes to run 50 miles.

Everything I say in this post will be a metaphor for life.  There is probably definitely a way to apply every principle from a 50 mile race into life because a 50 mile race IS living.  You feel every possible human emotion, even ones that you didn’t know existed or that you can’t describe, you meet a ton of people along the way who help you in some way, and you learn both your limits and how strong you can be.

LoseSelfToFindSelf

I’ve only done it once, but it was awesome.  September 22, this year, I ran the Georgia Jewel, the 50-mile option.  When you wake up way before daylight to run through the woods, and will encounter obstacles you can’t even anticipate, there are a ton of feelings.  You don’t know when the ups and downs (oh, and the hills), the obstacles yet to come will be or how long it will take you, so the only thing you can really feel is excitement, nervousness, and anticipation, both good and bad.  You don’t know what kind of people you will meet, or whether you will spend a lot of time out there alone or with others, so all you can do is just… GO. (apply to life)

I mostly knew I was determined to have a great time and enjoy the ride, so I took a lot of pictures…  (Editor’s note: clearly Kat was meant to be a blogger.)

FromTheJewel

It was BEAUTIFUL!

At the start of the race, you clearly need to be fueled, but not too full.  It’s best to take it easy, but make sure you get a good placement so you don’t get lost in the back.  I’ll talk about the nutrition and what I ate toward the end of the post… it’s vital to surviving this kind of race.  Be fueled, but don’t overdo it.

So we started.  It was DARK for the first few hours.  You can’t see all the rocks, or even your feet, so all you can really do is be careful, and follow single-file on the single-track trail.  I spent a great deal of this time listening to the voice of the person in front of me, getting to know them, and just kept going.  I had to remind myself not to go too fast, even though excitement told me otherwise.  I was so excited at the beginning.  I was laughing, talking, and definitely had a pep in my step.  Then at mile 10, we took in a little nutrition, and kept on going!  This is the first time where you can really pass or fall back, make a move, hang back, get your bearings, and back onto the trails.

FromTheJewel-2

The next 7 miles for me were great… I met someone who I felt like I could really open up to and be real with, talk to about raw, real experiences and the depths of who I am.  He was someone I could expose myself to, knowing I may or may not ever see him again.  I mostly passed other people during this part of the race, while getting real with myself about how I was feeling, and what I thought my limits might be, even though I wasn’t really sure since it was early on (insert metaphor for life).

ToThoseWhoKeepRunning

After a quick change of socks at mile 17, I kept going.  I hit mile 18 – the farthest I had ever run before – and I kept going.  AMAZING. Around mile 19, I hooked up with someone else who made me feel really good about myself, and we stuck together through the toughest hill of the race up to mile 25.  We hiked up to the half way point together, laughing and talking, and when we got there, we felt AMAZING.  This was followed by a very disappointing first couple of steps down.  We made it to the highest elevation point of the race and I all of the sudden was afraid I wouldn’t be able to finish (insert life metaphor) because my knee got in my way.

I had to make a conscious and deliberate decision to push my limits, and I kept going, on my own.  Along the next 5 miles, to avoid thinking about my own pain, I spent my time encouraging every other runner/hiker/human I saw.  I just kept cheering with a smile on my face, hoping I wouldn’t be able to think about my own pain (this is SUCH a me thing to do).  I spent the next several miles running by myself, and running into people who were really starting to struggle, but I kept it up.

At mile 32, another rest stop, I was greeted by some amazing SAG people.  They helped me to sit for a minute, and asked me what I wanted.  I had just been going and going, trying to feel nothing, unsure of myself, and I had no idea.  I got it together, and put in my iPod for the first time, and there was nothing to do but try to finish!  This is when it got REALLY hard.

Nov.12-keepaway

By mile 41, I really thought I would not finish.  I was 10 hours into this race, and my knee was killing me.  Then a stranger came along.  This stranger for whatever reason, believed I wasn’t done, and basically convinced me to come with him.  The last ten miles are pretty hard to believe.  I can only tell you, I saw one really angry man (a friend of mine), another man I barely knew cry, another man throw up, and another man so distraught because his kids might not see him finish because he wasn’t sure he could.  I didn’t feel so hot myself, and we were all in it together.  It was RAW.  At mile 48.5, I sat down in the middle of the trail.  Yep, sat.  I still didn’t think I could do it. People started to pass me.  (insert and remind yourself of the life metaphor again)

RunWithHeart

Although the 12 hours of trails had gotten me down, something inside me realized I was stronger than I thought I was.  I reminded myself of the light inside me and began to skip.  Skipping was way less painful than running, AND it put a smile on my face.  After over 12.5 hours, I skipped across the finish line with a smile on my face, and received my award.  ANYTHING IS POSSIBLE.  Now I know, and was able to prove it to myself.

I carry this race into my daily life, and have signed up for an even more intense challenge to learn even more about myself.  The Georgia Death Race.  60 miles & 30,000 feet of elevation change.  It will likely take me longer and beat me down more than the Jewel, but hopefully only to make me even stronger.

IfYourDreamsDon'tScareYou

Now, probably the more informative, and less life-changing portion (or maybe it is) — the Nutrition.

For 12 hours, you have to think that you’re eating breakfast, lunch, and dinner, plus some for all the calories you burn.  No, I personally don’t break it down to a science because of my go-with-the-flow-ness… BUT I fuel as I go.

Throughout the day, I ate the following:

  • Breakfast: Shake w/ Juice, Greek Yogurt, and Protein Power + small cup of coffee
  • Mile 7ish: small 90 calorie Lara Bar
  • Mile 10: 3 M&Ms, a handful of chips, and about 4 oz of electrolyte replacement drink
  • Mile 17: a couple of small potatoes dipped in salt, a few M&Ms, and about 1/2 of a fuji apple (about 4 oz of electrolyte replacement)
  • Mile 21.5: GU gel
  • Mile 25: a couple of small potatoes dipped in salt, one apple slice.
  • Mile 32: a full Lara bar and a couple of apple slices, some electrolyte replacement
  • Mile 37ish: forced myself to have about a half of a GU
  • Mile 41: some coconut water and a couple potato chips (I was SICK of food by now)
  • Mile 45: some ginger chews (I was nauseated)
  • WATER CONSUMPTION: approximately 20oz every 7 miles… slow and steady flow of water throughout the day. I just kept one hand-held water bottle.

Like I said, it was NOT scientific, but it felt perfect for my body giving me sugars, carbs, salt, and electrolytes, as protein is not easily digestible and used for fuel.  (Editor’s note: the ginger chew idea is brilliant!)  I ended the day with some simple grilled chicken with nothing on it, and a soy café au lait (Editor’s note: why am I not surprised you had a coffee?).  It’s all I had in me to drink/eat.

Do Epic Shit

Sorry this post was so long, but running 50 miles is long!  Cheers to 50-mile life races!!

Work hard, and it pays off.  Enough said.  (Editor’s note: True story.)

***

I’m convinced there’s nothing Kat can’t do… and I’m REALLY excited to be one of her SAGs for the Death Race!

What challenges have changed your life?

What is your favorite metaphor for life?

Balance for the Holidays

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I laughed when I opened this post.

I swear we didn’t plan this.

Kat is back with her bi-weekly spot.  It focuses on balance over the holidays…. and it rounds out perfectly this week of posts focusing on holiday survival.

Are you with me the on the #KitchenWorkout?

Most of my posts have been about clean eating and balancing it out with some treats.  Leave it to Kat to keep me honest on the mental front.  It’s not always easy with all we have going on, holiday family visits, and end of the year thing at work!

Don’t neglect yourself  – keeping a healthy mental state will benefit you and everyone around you. 😉

Here’s Kat…

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I hope everyone had a fabulous Thanksgiving holiday!  Mine was unreal!  As usual, I had a TON of work to do, but I was in Hawaii.  This felt like a conundrum at first… but I gave myself the “in the long run” pep talk and knew what I needed this trip was balance!

My sister, Kristyn, lives in Hawaii, and because of the cost of travel, she rarely gets visitors.  So, my mom moved Thanksgiving to Hawaii this year!!  I had never been, so I was especially excited to visit my sister, see the island, and celebrate one of my favorite holidays!  My friend Jimmy also came along for the ride!

All in all, I give the trip an A!  The grade is based on the fact that I got a lot of work done, and was also able to spend a couple of care-free days enjoying myself and time with my family.

Whale Watching

Hawaii is NOT really a place for foodies.  However, it IS really a place for active folk!

I don’t know how many miles I swam in the ocean.  Yes, miles. (Editor’s Note: I cannot even imagine doing this… you rock, Kat.)  I also got to run more than I should have (poor IT band, sometimes it hates me for how much I love to run), and got in hours of surfing!   All of this helped to keep off the thanksgiving lbs we all tend to rack up!

I hadn’t surfed in almost 10 years, but after a quick lesson from my sister’s boyfriend on the Sunday before Thanksgiving, I was back up and at it!  Surfing so early in the trip was perfect because not only was it a blast, but it also helped me bring balance into the rest of my trip.

I’m nerdy and metaphorical (Editor’s Note: It’s part of her charm), but after falling a couple of times, and remembering to get up and try again to keep my balance, I knew I would make it through the trip alive, and that I would be able to keep this balance thing going! (I also did some yoga on the long board.)

So after swimming a few miles in the ocean after surfing, I took my Monday to work.  Almost 8 hours at Coffee Gallery in Haliewa, HI.  I got all of the research for my independent study done, and then had an awesome dinner with my mom and sis, and a fun Thanksgiving trip to Whole Paycheck – yep, they’re all over the island!  Besides the fact that my sister kept poking fun at me for being the only chick in Hawaii swimming in a one piece, this balance thing already felt good.

Tuesday I spent the day with my big brother (I mean, my sister’s boyfriend, John).  It was AWESOME.  We hiked up Koko Head.  1,200 feet of elevation gain in 1 kilometer.  It was so much fun and beautiful up top, with 360 views of the southeast side of the island.

Afterwards there was more swimming and lunch.  Later that day I got another opportunity to sneak in some work!

Koko Head

Wednesday was one of my favorite days, randomly enough.  I spent the day with my sister at work.  She works at Starbucks, so I could work on my 35-page independent study all day, and see her, meet all of her friends, and get a run in.

It went pretty well up until about oh, 7 miles into my run, when I realized I was 5 miles from where I needed to be, my IT band wouldn’t let me run another step, and I had to flag down a cop to pick me up and drive me most of the way back into town because the cab I called couldn’t find me.  You follow?  Yes, ride in the back of a cab car in Hawaii.  If only I had a picture of that!  This day still felt balanced because of the assortment of randomness and the work that got done!  (Editor’s Note: Only you… 😉 )

Thanksgiving also rocked!  We surfed in the morning, and I got to spend a bunch of time working while my mom and sister cooked up most of our amazing feast.  I made gluten-free stuffing.  However, I made another contribution that I am eternally sorry for – popcorn.  Yes, I broke a tooth on a kernel and am off to the dentist today to see what can be done.  Yikes!

Sisters contemplating the waves 

The trip was certainly balanced, and I feel more connected to my sister than ever.  Amazing!  How lucky to get to swim, surf, and run for a week in Hawaii!?!  Thanks mom! 

Now, I am in the throws of finals, and hope you all wish me luck in the coming weeks, as I finish the two papers and conquer business tax!  Balance might even be more important this week!

***

I know jealously is unattractive… but I am insanely jealous of Kat on this trip! 🙂

How do you remind yourself to stay balanced?

Last dental problem that you caused yourself?  (Editor’s Note: I cracked a tooth on a hard nut in a piece of carrot cake on Thanksgiving… but the worst was breaking my jaw.)

Sources of Protein: Vegetarian and Vegan

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Are you geared up to eat?

My stretchy pants are ready.

Before you start the Thanksgiving extravaganza, I have an awesome guest post from Allie about vegetarian protein sources. Allie decided to start training for a her own figure competition, and began working with my trainer a couple of months ago.  We’ve worked out together a few times and let me tell you – this girl lives up to her blog name (Forgotten Beast).  She is a beast.

You guys know the crazy amounts of protein I’ve been eating?  Well, Allie has a very similar nutrition plan, only she’s doing it vegetarian!  While you may not need quite as much protein as we try to eat, it is important to have an adequate amount (typically 0.8g per pound of body weight for athletes).

Instead of a typical What I Ate Wednesday, check out the creative ways Allie crams in the vegetarian protein in a day.

Be sure to click here to head over to Jenn @ Peas and Crayons to get to see how everyone else is ramping up for Turkey Day!

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Hey kids, I’m Allie! You may have seen me pop up on Laura’s blog from time to time, since this wonderful guest-blog-post-host inspired me to get on the figure competitor train and has put up with me showing up on her doorstep three times now. Training for a figure competition requires mega-protein, and I’m trying to do it on a vegetarian diet.  This may seem impossible, but I wanted show just how easy it can be with some pointers/ideas for getting vegetarian protein in any diet.

Soy, Beans and Lentils

I’m grouping these together to keep it short and sweet. I mean, those are the pretty obvious sources of vegetarian protein, right? But if you’re in a rut or just don’t know what to do with it, you’ve got to give Laura’s Chick-less Nuggets and TVP Oatmeal (20g protein) a try – or pick up a package of tempeh (23g) to make “meat” sauce, stir-fries and more.

Nuts and Seeds

I feel like nuts are another obvious source of veggie protein—but what about seeds? Sunflower seeds (7g protein), pumpkin seeds (9g protein) and hemp seeds (11g protein) are all fabulous sources of protein – and they taste pretty darn good too.

Eggs

Whole eggs (7g protein) and egg whites (4g protein) are some of the most adaptable proteins. Breakfast, lunch, dinner and dessert – there’s no wrong time for scrambled eggs, PB & Jeggs, or an omelet.

Dairy

Greek yogurt tops the charts in the protein-from-dairy category (23g protein in brands like Fage and Trader Joe’s). Other good dairy-based protein sources include cottage cheese (15g protein) and ricotta.

Vital Wheat Gluten

Not an option for the wheat and gluten-free among you, but otherwise?  23g of protein in one serving – and there are SO many ways to use VWG. You can make your own seitan, faux chicken, faux breakfast sausage (Editor’s Note: I’ve made Allie’s recipe with TVP and it is really good!), high-protein bread and more.  Save money and all the preservatives and sodium you find in the vegan “meat” options at grocery stores by making your own.

Protein Powder

Protein powder is an easy way to get a protein boost.  While it is not a replacement for real, whole foods, it can supplement shakes, meals and an overall balanced diet.  There are so many good vegan protein powders out there that there is no reason feel powders are limited to those who can/want to drink whey and casein.  (Or beef protein powder. Really? Has anyone tried this?)

Greens and Veggies

Of course I can’t omit the veggies! Don’t let these precious grams of protein go unnoticed! While a serving may only have 1-3g of protein, if you get 5-6 servings in a day, you’re adding 15g of protein!

 

So How Do You Put It All Together?

Here’s a sample of what a day may look like for me (keep in mind I’m eating seven meals and aiming for crazy amounts of protein – just like Laura – you only need a few of these to meet everyday health goals!):

  • Breakfast: Greek yogurt and fruit (24g)
  • Post-Workout: Peaches and cream smoothie (Vanilla protein powder, frozen peaches, hemp seeds, almond milk) (36g)
  • Morning Snack: Lentil flatbread topped with peanut butter (22g)
  • Lunch #1: Tempeh “bacon” and sautéed collard greens (26g)
  • Lunch #2: Vital wheat gluten “chicken” salad (27g)
  • Dinner: TVP and cottage cheese “hot pocket” with a side of oven-roasted broccoli (42g)
  • Dessert: Egg white topped with cranberries and sugar-free syrup (17g)

Grand Total? 194g of protein

And not an animal in sight.  Half of these options are vegan as well, so, even if you omitted the eggs and dairy (and I do mean omitted—not even substituted one of the other many amazing and completely plant-based protein options), this day would still have 140g of protein – much more than average daily protein needs (which seem to be around 50 – 100g for ladies, from what I’ve read).

While I’m not a huge fan of numbers when it comes to food and nutrition, they can be a helpful guideline, so I’ll include this: this entire day comes in at under 2000 calories and balances out to a 40/40/20 macro ratio.

I hope this answers some questions/busts some myths about vegetarian protein!

***

Thanks again to Allie for such an incredible post.  I am so impressed by her dedication!  For Thanksgiving I’m taking a few days off to relax.  I hope you all get to do the same.  

Happy Thanksgiving!!!

How are you “falling into good habits” over the holiday season?

Do you make an effort to get protein throughout the day?  Post-exercise?

Work It Out with Jody

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New moves are my favorite.

 

I’m doing many right now and I point my toes down some ski slopes.

Today’s Work It Out post features one of my biggest inspirations – Jody @ Truth2BeingFit.  She is a big fan of changing up workouts to keep things interesting and effective, and her positive energy is contagious.  Take one look at her picture and you’ll see she clearly knows what she’s doing.  AND this amazing lady just celebrated her 55th birthday!

 

 

I’m Working It Out this week in a few different ways.  Saturday I went hiking at Red Rocks with Heather and Lauren!

Heather, Me, and Lauren at Red Rocks

 

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I want to thank Laura for inviting me to guest post today!  She is an amazing young (Editor’s Note: It’s so nice to be called young…) woman who knows how to kick some “arse” in the gym! 😉

For those that don’t know me, my name is Jody and I blog over at Truth2BeingFit.  I have been working out for over 30 years & turned 55 on the 15th of this month.  YIKES! Where did the time go!  (Editor’s Note: I sure hope I look half this good at 55!)


I know some may look at my pictures & think I can’t relate BUT I can!  I was heavy as a kid.  I lost weight in high school but did many things wrong on this lifelong journey.  My mantra: ALWAYS LEARNING & ALWAYS A WORK IN PROGRESS.


Laura asked to me to share a couple of workout moves that are different from the norm to help you mix it up in the gym & work your body in different ways.  I am a “change agent” in the gym.  I LOVE mixing it up!

I first want to link you to a couple recent posts of mine.  Many people are stuck in a rut using the same attachment for the same move all the time.  Check out this post, Variety is the Spice of Life, Cable Attachment Love!  I also have a post on a variation of drop sets here.  Drop sets are a more advanced move so if you are a beginner, leave this until you have a few months under your belt.

 

One move I love to do is using a seated row machine for bicep curls with a rope (hammer curls w/rope), straight or cambered bar or even a single D handle.  You will have to use a LIGHTER weight for this move.  Grab the bar, rope or D handle & lie back on the seat of the row machine.  Curl away.  The fact that you are lying & you can’t cheat really stresses the biceps – LOVE IT!  You can also do this by placing a mat on the floor by the bottom rung of a cable machine.  With your feet closest to the cable machine, grab attachment, lie back & curl!  (Editor’s Note: This is how I do them – SO effective!)

 

 

Another move is to place a bench by the cable machine.  Place one of the attachments in the paragraph above on the lowest rung of the cable machine.  Grab the attachment & lie back on the bench with your head closest to the machine.  From here, you can do lying cable triceps extensions/skull crushers.  Use a stability ball to engage the core or if there is not a bench available.  Always use proper form!  It is easy to hurt the shoulders if you are not very careful with form!

 

I would like to finish by saying that always be true to you!  There is no “my way or the highway.”  Find what works for you.  Of course, if you are new to lifting, you want to learn the traditional way of lifting with proper form.  Learn to listen to your body and how everything feels from day one – get that mind/muscle link!

Once you become more advanced, you can start putting programs together that meet your needs – not that friend or other person in the gym.  Life changes, we change, our body changes, our goals change along this lifelong journey.  Always work toward finding that best for you.  This does not mean we can’t learn from others BUT it does mean that we learn to recognize what works best for ourselves.

Thanks again to Laura for inviting me to guest post!  Please feel free to email at jody @ truth2beingfit.com with any questions… although Laura knows her stuff! 🙂

***

Thank you for showing us some new moves, Jody!  I’ve never thought to use the row machine for curls… can’t wait to get back and try it out!

Did anyone try last week’s 1 1/2s?

Has the way you workout changed over time?  How so?

 

Banana S’mores Protein Pancakes

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Cover me in syrup.

‘Cause I’m going to roll in Heather’s pancakes.

You know when you meet someone and feel like you’ve known them forever?  That’s how I feel about Heather.  Maybe that means I’m too comfortable…

Heather and me at Blend 2012 (photo courtesy Heather)

When she came to visit recently, I decided to take advantage of the situation and ask for a favor – a guest blog while I’m skiing with other Heather.  Yes, I shamelessly made my guest cook, and then asked for a guest post during a holiday week.  Worst hostess ever.

Lucky for all of us she wasn’t offended and agreed to write this post.  Banana S’mores Protein Pancakes.  Holy mother of deliciousness.  Thank you, my friend.

Hey hey Sprint 2 the Table Fans!

Heather here from Kiss My Broccoli subbing in for Laura today while she’s frolicking in the snowy wonderland of Colorado with Heather.  Not gonna lie, I’m definitely a little jealous…of the chance to hang with my namesake…NOT of the snow!  They can keep that stuff all to themselves!  (Editor’s Note: Snow for skiing is acceptable snow! :))

When Laura asked me if I would be willing to write a guest post for her, I agreed without hesitation.  I mean, c’mon, I owe her more than a plate of snickerdoodle pancakes for the amazing time she showed Allie and me during our visit to Atlanta last weekend.

Speaking of pancakes…my blog may hint at my love of broccoli, but since I started blogging almost two years ago (wow, where does the time go?), I’ve discovered that I am downright passionate about pancakes.  Almost every Sunday, you’ll find a new recipe on my blog with a variety of flavor combinations and ingredients, sometimes even gluten-free or vegan varieties, but my all-time favorite?

PROTEIN PANCAKES!

I’ve been reading Laura’s blog for a while now, and one of the things I love most about her recipes (besides her amazing creativity and use of spices) is the high protein content in all of them.  Even if you’re not training for a figure competition, it’s still important to be sure you’re getting enough protein in your diet.  Besides building and repairing muscle tissue post workout, including more protein in your meals can help you feel more satisfied throughout the day… thus curbing those “snacky” cravings we sometimes get.

Cottage cheese, peanut flour, edamame, chicken, and fish are some of my favorite sources of protein.  While natural sources are the best to look to, I love mixing it up a bit with protein powders as well.

But no need to get boring… I can NEVER understand those people who just throw some powder in a glass of water and call it done… especially when you can whip up a batch of these babies in all of about 20 minutes.

Graham crackers, chocolate, bananas…what’s not to love?

Banana S’mores Protein Pancakes

  • 1/8 cup maple syrup
  • 1 tablespoon unsweetened cocoa powder
  • 1 modified flax egg (1/2 tablespoon ground flax + 1 1/2 tablespoons warm water)
  • 1/3 cup whole wheat pastry flour
  • 1 scoop vanilla protein powder
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon ground cinnamon
  • 1 teaspoon vanilla extract
  • 1/3 cup unsweetened vanilla almond milk
  • 1 tablespoon semi-sweet chocolate chips
  • 1 graham cracker sheet, crushed and more chocolate chips for garnish (optional) 
  1. To make chocolate syrup, combine syrup and cocoa powder, whisk until smooth.
  2. Heat a non-stick skillet over medium heat and coat with cooking spray.
  3. Prepare flax egg and allow to set.
  4. Combine flour, protein powder, baking powder, and cinnamon in a medium-sized bowl.
  5. In a separate bowl, combine flax egg, vanilla, and milk.
  6. Add wet ingredients to dry ingredients and stir until all the flour is incorporated.
  7. Fold in chocolate chips.
  8. Spoon batter onto greased skillet (makes 3 small-medium pancakes) and allow to cook for approximately 4-5 minutes per side.
  9. Transfer to a plate, layer with banana slices, and top with chocolate syrup.

The perfect post-workout breakfast… or heck, ANY breakfast… I mean, it IS chocolate, right? 😉

And if you don’t want to add the protein powder, they’re just as tasty… just be sure to cut the liquid down to compensate!  (Editor’s Note: What if I don’t have liquid?  Kidding!!!)

But whatever you do, don’t skimp on the chocolate!  Thanks to everyone for reading! I hope you’ll stop by my blog at Kiss My Broccoli and say hello…Sunday’s may be for pancakes, but I DO make other tasty things as well! 😉
And thank you so much Laura for having me!

***

I think I need to make these for breakfast while we’re in Vail!  Like right now.  Ski fuel!

Do you use protein powder? What is your favorite brand?  

What is your favorite natural source of protein?

The Long Run + Peppermint Mocha

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Perspective is important this time of year.

 

Today’s guest post from Kat is all about the Long Run.  I love that she chose this topic at the beginning of the holiday insanity.  Sometimes it’s all too easy to get caught up in the rush and forget to enjoy the moment.

I’ll be keeping this in mind over the next few crazy busy days!  I’m off on a work trip before heading out of town for Thanksgiving.  If you saw the disarray my kitchen is in (food prep and office Thanksgiving party baking).  And let’s just pretend the rest of my condo doesn’t look like a tornado of clothes and suitcases…

Here’s Kat!!!

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Firstly, I have to say that after the rash of comments from my last post, I was surprised, happy, and blushing!  Seriously!  I love that people want to read what I have to say.  Thanks for the extra cheek work-out!  No wonder so many of you are hooked on blogging.  It’s a feel-good mechanism!  (Editor’s note: agreed!  All you guys ROCK!)

Because the past two weeks have been SO crazy, I have had to focus on the long run.  I baby-sat a very time-consuming young puppy, Maggie.  She had to be crated and couldn’t be left alone for more than about 5 hours.  This is typically not conducive to my schedule, but sometimes you have to make things work!

 

It was time to focus on what would help me succeed in the long run (both metaphorically and actual running).  Three things I have kept in the front of my mind in the past two weeks were to relax, be present, and set no expectations about results.  I know I will get it all done, I just have to believe in myself.

 

In the long run, stressing will NOT help you succeed.  Besides adjusting my schedule for the bundle of joy that is Maggie, I also had to go to Arizona for my cousin’s wedding.  That same weekend, I also had to write a 15 page paper, coordinate with a partner to draft a buy-out agreement, and do business tax problems.  (This is in addition to my usual and regular workload. UGH!).  Initially, this all felts extremely unmanageable, but ….dun dun dun… it all got done and I did not stress.  I found an hour here and 20 minutes there to fit it all in.

However, I almost had a fit when the flight attendant on my flight to Phoenix told me I was not allowed to use the blue tooth keyboard on my iPad!!!!!!  That almost added some stress to the weekend, but I seriously made it work! The three things kept me sane.  Relax, be present, and set no expectations about results.

 

In the long run, you will remember the special moments with your family if you are really able to allow yourself to just be with them.  At my cousin’s wedding in Arizona, I was a bridesmaid, met my cousin’s baby, my god-daughter (luckiest girl in the world!!).

What is the point of pushing yourself if you cannot relax and be present, and enjoy the moments you get with friends and family.  Stress happens, but keeping perspective on things that are truly important can really help.  I hardly ever get to see my family, so with a little effort to shove my work into the back of my mind, I was able to really be there and enjoy moments with my family, and the new additions to my family through the marriage.

 

In the long run, not planning your run might just make you happier.  I also squeezed in some GREAT runs.  On Saturday, I ran the wrong way.  Not that there is a wrong way to run, but I didn’t realize that if I ran the other way, I could run all the way to the mountains and unsuccessfully look for a trail to run.  Sunday, I did this, and was my longest run since my ultra, and it left my IT band screaming a little (thank god for my foam roller!), but the beauty, scenery, and peace of mind it gave me were priceless! It really helped to go out, relax, and not set any expectation about pace, distance, or how I might feel afterwards.

On my run in phoenix—someone is a lucky girl (me!)

 

In the long run, the little things add up to a LOT of happiness.  That being said, enough about craziness.  Today I actually want to share something I’ve been DYING to write about since it’s inception, and I think it’s perfect timing with the holidays around the corner.  

Coffee is one of my favorite things in the entire world.  Honestly, I can turn anyone into an addict if they have my coffee.  It’s the way I make it… OMG. Coffee is a production at my house.  I recently started doing my own version of a peppermint mocha (but with fewer calories than Starbucks or your local coffee shop).

Please try this – you will not regret it – and do you like my very first edited/stitched picture? – *becoming a blogger*

 

It might look like I dropped some illegal (now legal in Colorado and Washington) substances in with my coffee grounds, but it’s not… it’s dried peppermint leaves from Penzy’s Spices (a favorite).  I bet you can do this in a regular coffee maker, or a French press, but I use what I refer to as a “drip drip”.  I have no idea what it is actually called.

I make it with two scoops of coffee grounds, a half-ish or more scoop of the peppermint leaves, then just pour on the hot water to brew.  IN THE CUP: I add a pinch of sea salt, a scoop of dark chocolate cocoa powder, and splenda/stevia/sugar to taste. It’s the most peppermint-y delicious cup of coffee you will ever have, and this little thing will add up to a LOT of happiness!!!  I Promise. 🙂  (Editor’s Note: Kat… do you deliver?)
In other good news, Maggie was actually a foster dog, and she got adopted today!!!  Yay!  See the picture of her with her new mom:

Tooooo adorable

***

I’m continually blown away by Kat and her productivity.  I’m working on a recipe to bottle her energy!

What helps you in the long run?

What little happiness-es help you get through stressful days?

 

YO-RUN-GA and One Chore a Day

By

Who’s sick of my repetitive posting?

 

I know I am!

Today we have my friend Kat back (see her intro post here) to talk about how she fits it all in.  As I said before, she may be the only person I know who’s even busier than I am.  Today she has so great tips on how she does it all, and encouragement for those of us who struggle to stretch (I have TERRIBLE discipline here!).

Meanwhile, I’ll be eating asparagus and packing for this weekend’s competition!  And packing my post-competition treat of choice:

$15 nut butter.  I think I earned this one.

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I’ve been so excited to post again! Ever since my first post, I’ve been brainstorming, writing down ideas, taking pictures of my food and random self portraits, like me in a mirror at the Stonewall Bar Association Awards dinner on Thursday night (who am I?).

I have a TON to share with you guys, but I will have to pace and limit myself.  Really, I should write a novel, but who has the time!?

 

If I learned anything from my 30-day-challenge, I learned it was super hard to fit in as much running as I like while doing at least one yoga class a day.  Solution?  Yo-RUN-ga.

Yes, running incorporated with yoga.  I had to run commute the 5-ish miles to and from yoga, or show up to yoga about 30-45-minutes early, throw my mat down, and go for a short run.  I also made a couple of run dates immediately after yoga to make sure I fit them in.  I had to cut back to running about 40 miles per week during the challenge, but I would be insane without running.  As most of you know (and some have pointed out), you make time for what’s important.

Like I tell my sister when I give her a pep talk, you don’t have to run/walk/workout/lift for an hour to get a workout.  You can spend 15 or 30 minutes, and you’re still beating someone who is sitting on the couch!

 

 

A friend of my from my Ultra-running group, GUTS, had a status update one day that said “Yo-RUN-Ga”… I didn’t get it.

My thoughts exactly:  “I would never do yoga. I don’t like it, I don’t have the patience for it.”  (Editor’s note: That is my sentiment toward yoga!)  And look at me now!

 

My attempt at a self portrait after running to yoga last week.

 

What changed?  That friend who started to yo-run-ga got me to come to her yoga studio, Atlanta Hot Yoga (yes, all the classes are hot, even the flow classes—I don’t like classes that aren’t hot).  I started on a 20-day Groupon, and I was HOOKED!  I realized that yoga is really great for ANY athlete. I was stretching for the first time (a lot of runners are notorious for lack of stretching), I was sweating my ASS off (a clean sweat), it caused an increase in my metabolism, an upping my immune system, and I was “coming down” for a minute.  Honestly, it’s an escape, where I just think about my breath, and not my go-go-go lifestyle.

I also set an intention as part of my practice, which helps me to work on things I typically wouldn’t just work on—patience, seeing beauty in myself and others, accepting imperfections, getting out of my comfort zone, “just being here”—sitting with a feeling that might be uncomfortable and accepting it, and being grounded and strong.

 

 

Besides, run-commuting to yoga, work, and various other places, one of the other major time-savers that I practice is one-chore-a-day.  I don’t know when or how it started but it works!

I almost never have to clean my whole apartment.  (Editor’s note: Good… can you come clean mine?)  Sometimes my one chore is as small as picking up my bedroom, emptying the dishwasher (my least favorite chore ever), a load of laundry, a quick sweep of the floor.  If you make a decision to do ONE chore a day, whenever you do a bigger clean, it is much more manageable and takes far less time.  Cleaning the bathtub is a prime example of something that if you put off too long will take twice the amount of time.  (Soap scum gets stickier over time, doesn’t it!?!)  I get to mine at least once every week and a half, and it takes me about 5 minutes to thoroughly clean.

This really helped me last weekend when I had to go to three yoga classes, shop for a bridesmaid dress for my cousin’s wedding, attend a wedding in Tennessee (my beautiful friend Kelly is a WIFE!!), and still get all my school work and other work in!  Yay for a clean kitchen and freshly mopped floors! Although, what I really need to do is give my cats a bath!  Seriously, they’ve been giving me the, “Mom, we need some more attention, please,” faces all too frequently lately!

 

 

I am already looking forward to my next post! You have no idea the amazingness of the 15-page single-spaced Word document with ideas that has accumulated on my computer!  All fun stuff! I hope you want to tune-in again!

In the coming two weeks, I will be dog-sitting for a friend, taking the MPRE, going to Arizona to bridesmaid for my cousin’s wedding, writing a 14 page paper and a 35 page paper, and still going to class and working. AYE!!!!! But I seriously love the way I feel when I get it all done!  Yay for sleep!  (Editor’s note: And having a celebration dinner with me!!!)

***

Kat’s Questions:

What keeps you sane when you are busy? Running? Comfort Food?

What is your least favorite chore?

Have you ever tried something you didn’t think you would like and end up loving it!?

Are you totally excited to hear about Laura’s competition next week!?!??!

 

Guest Blogging 101

By

My cooler is packed, I’m ready to go…

 

 

Yes, this is a Rachel Ray bag.

I wouldn’t have done it… but it was the perfect size and isn’t too loud to bring into a business meeting.  #sorryimalittlesorry

Packing for this trip was a lesson in being prepared.  It didn’t take as long as you would think; doing a massive weekly food prep is the biggest time-saver I know.  It certainly saved me here – this is a pic of the 8 meals I’ll have to eat while on the road.  Normally I wouldn’t quite go to this extreme, but with just over 2 weeks until my first figure competition, I’m not taking any risks!

 

Shirt from Rawxies. 

 

I’ll be sharing some tips and tricks when I get back, but today we have a guest blogger!  My friend Kat will be doing a bi-weekly guest spot from now on.  I told her to write about whatever she wanted… so we’ll all be surprised together!  🙂

Seriously, I trust this girl.  She’s a HUGE inspiration when it comes to determination, athletics, and taking time to enjoy life despite being just a busy (maybe ever busier) than I am.  I’ll quite rambling and let her introduce herself.

Heeeeeeere’s Kat!

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I’ve never written a blog before, but I think I’m going to become a regular @ Laura’s Sprint to the Table. I don’t Twitter or Instagram, and I’m not great on Facebook, but I LOVE blogs.  When presented with an opportunity to do a bi-weekly guest blog for Laura, I couldn’t pass it up!

This is who I am:

 

My name is Kat, and I would say that I’m random and silly, overly outgoing, and I’m pretty extreme!

I live life to the fullest and I’m not sure I was ever taught how to do something in moderation (editor’s note: go big or go home!).  I’m a 3rd year law student (read—so busy I don’t know what to do with myself) with two part-time jobs.  I’m also an ultra runner, and triathlete (I say that, but I’ve only ever done two triathlons, both Half Ironman distance – note, extreme).  I’ve never run a marathon, but I decided to run a 50 mile Ultra in September.  I’m also in the middle of a 30 day yoga challenge—one class a day for 30 days.

That doesn’t sound extreme to you?  Then just try it!

 

 

I’m also a huge foodie! I love to eat out (a lot of times out of necessity), and cook at home (a real treat because of my busy schedule).  I also have a real talent for making the most randomly delicious meals and snacks, without spending more than 5-10 minutes in the kitchen.

Since this is an intro, I thought I would give you a brief overview of why I think I’m a great guest blogger for Laura’s Sprint to the Table! (Yes, I’m also modest…) <– editor’s note: add that to the list of things we have in common.

 

Ways we are alike:
  • Focus on fitness – for me it’s part of my daily life in some form or another
  • Love for all things foodie – we are both completely obsessed with greens and protein
  • Love for life
  • Very, very busy all the time!

 

Ways we are different:
  • I run long distances—extremely long
  • My main diet restriction is that I’m gluten-free (and NOT because it’s a trend—I need to be for my health!) 
  • I do yoga
  • I don’t lift any more (not since wrestling in college, really)

 

 

My goal is to show you how you can seemingly pack more hours in to a day by being hyper-efficient, get everything you want to get done, DONE, have a ton of fun, feel like wonder woman, and still sleep 8 hours almost every single night.  Yes, it’s possible!

I will probably bore you with my own “strange but goods,” my crazy training schedule, my amazing eat-out adventures, and random crap in between as I see necessary!

Oh, and I would love feedback as I get the ball rolling… since I’m such a newbie at this!

***

I need to make one of those popular “That moment” graphics saying “That  moment when you pull out a can of tuna during a meeting.”

Kat’s Questions:

Do you ever feel like you can’t fit it all into one week?!

When did you  last say “I’m too busy,” or “I don’t have time to run/workout/etc.”?

 

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