Thursday, June 30, 2016

An update: in bullets

So I have not gotten on here and written in quite a while. Therefore, in order to just get through an entry, get something posted, I am just going to write a quick update post in bullet points.

Hope that works for anyone out there reading!

  • I checked one item off of my "goals" list for the year this month! I flew to San Antonio to meet up with J, who was there for a conference, and spent a night there, then headed up to Austin for two days as well. So that was how we spent 4 days on vacation. And I got to go to someplace new. I need to write a whole post about this.
  • Training is getting amped up. I am getting up near 50 miles per week. Things are feeling good as of right now, and I am hoping to be able to continue to feel good and motivated around this training cycle.
  • I am being really consistent with Barre workouts. I owe a full on post about this as well.
  • Work has been super crazy. As usual. While I have been trying to step back since I was not selected for the promotion that I worked hard for, it is not easy to do when there is so much going on. 
  • I have been working hard to focus and try and balance the "little things" with my workouts with motherhood. Here is a good example of that:
Addie and I work together to #hitreset using the new Jasyoga book.
  • The big thing I need to figure out is sleep. I am definitely struggling in the sleep department because that is the easiest thing for me to give up. Admittedly, I am still not being as effective as I might like to be. Obviously, the blog has fallen off the face of the planet, and with more time, I would definitely be stepping that up.
  • I have got to figure out what the correct plan is for studying. In general. All of the studying that I might need or want to do. Things that are included in this are the CPA exam, run coaching, and CPT exam. Ugh. I am exhausted thinking about it.
Hopefully this gives you some idea of where I am for life in general. I am hopeful to get back on track with life and writing and all of that... 

Tuesday, June 7, 2016

Training Update Week of May 23 & May 30

So I did not get ANY posts written last week. It was a definite fail. This week, as a result, I need to get a post up with 2 weeks of workout recaps in order to make sure I am on top of my training/writing.
So the week of May 23 was a cutback week, and last week I started building on the base that I have created for myself. So let's take a look at these past two weeks, see how things have been shaking out and how I have been feeling lately.

Monday, May 23: 5 miles, 4x30s strides, Core. 5.55 miles.
Tuesday, May 24: 4 miles, easy, Core. 0.25 mile walk. 40 minutes barre
Wednesday, May 25: 5 mile run, 1 mile walk. Core
Thursday, May 26: 40 minutes elliptical, 30 minute Barre workout. Core.
Friday, May 27: 5 miles easy, 0.75 mile walk. Core.
Saturday, May 28: OFF
Sunday, May 29: 8 miles with 0.4 mile walk to cool down.

2x Barre
5x Core
1x XT (not counting cool down walking)
29.95 miles run

Last week I started building on the previous four weeks after going through the recovery week. As of right now, I am just under 14 weeks out from the goal race, so it is time to start adding more mileage and picking up the pace!

Monday, May 30: 7 miles, 4x 30s strides. 7.52 miles, CORE.
Tuesday, May 31: 7 miles, 8:59 pace, Core, 1 hour Barre class
Wednesday, June 1: 7 miles, 0.25 mile cool down walk. Core.
Thursday, June 2: 50 minute walk, 1 mile run. Core.
Friday, June 3: 7 miles, 8:59 pace, 0.20 cool down walk, Barre class, Core.
Saturday, June 4: 12 miles (4 @ marathon effort), 0.40 cool down walk.
Sunday, June 5: 1 mile stroller run to the park, 0.70 mile walk.

2x Barre
5x core
1x XT
42.52 miles run

2 solid weeks of training down, and 14 to go!

What are you training for?

Monday, June 6, 2016

Diet Updates

As I am working at getting things set up to go through my next training cycle, where I am really looking for a huge PR in the suburbs of Chicago. I am feeling especially motivated after seeing my “twin runner” run in Cleveland over the weekend.

But one of the things that I really wanted to figure out for this training cycle now that I have figured out the mileage and the core work was nutrition. I had been listening to all of these podcasts that were on plant based runners, or those runners who were fat-adapted, or eat the usual runner diet that is high in carbs. Granted, I am not an RD, nor do I know much about nutrition, other than the fact that I am willing to do some self-experimentation, so I had kind of started talking to a few of my runner friends to see if they had advice, or even better, knew anything about nutritionists around here, etc, that might be willing to work with a runner to help her figure it all out.   
And that was when I got an email from Fitfluential with an opportunity to trade a consultation with an RD (Kelli Shallal of Hungry Hobby LLC) for a blog post, I was ALL IN. The timing was perfect, and this was exactly what I was looking for.

I spent some time browsing Kelli’s blog to see what kind of girl she was, looking at her RD offers, her own lifestyle, etc. I tend to look for people that are similar to me because I feel like they are more likely to understand where I am coming from and what it is that I am looking to get out of a relationship like that. Having satisfied my curiosity, I sent her an email.

She responded right away, sent me over some intake forms and the usual HIPPA information, which I filled out, signed and sent back to her right away. I know that I might have overwhelmed her with my enthusiasm (sorry Kelli!) but I was just excited to be afforded the opportunity to do something that was a priority for me. We scheduled our consultation for the following Friday, May 6, after I got back from Sioux Falls.

Kelli and I spoke for about an hour that afternoon. Talking about my running, goals, plans, current diet, etc. She offered a LOT of suggestions, a few of which I implemented immediately (up the protein intake!). Since then, I have consistently had more than 100 grams of protein per day, and most often, more than 120 grams (1 gram per lb of body weight is the goal). The other BIG change I am working on making is having my snacks be protein and fat rather than a carb. And that is more difficult, and it takes a little bit more planning.

As a result, I was glad when she offered lots of snack suggestions. On Sunday, the 15th, as part of my meal prep for the week, I made one of the recipes from her blog, Coconut Almond Banana Bread. And it is SO GOOD. I made two loaves (I had 4 black bananas), and froze the second one. I have been enjoying that for snacks ever since.  (Note, I did not use the toppings that she has on it. I like the flavor of coconut, but not the texture of shredded coconut, so I skipped it.)
I have been working to eat this way for the last month or so. Weekends are very tough, and I have been struggling to stick with the program then. However, 5 days per week I am NAILING it, and hope to continue to make improvements.

Kelli Shallal MPH, RD, owner of Hungry Hobby LLC provides virtual and local one on one nutrition
counseling emphasizing a holistic view point and intuitive eating principles. If you are interested in one on one nutrition counseling check out her nutrition services website at In addition she is also the author of Hungry Hobby and healthy living blog with an emphasis on healthy recipes, quick workouts as well as health tips. Follow her on instagram, pinterest and facebook for more healthy living tips.