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Showing posts from September, 2014

Apple Crumble Recipe

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Apple Crumble is a great dessert to come home to after exercising. I hope that I'll be able to save some to eat until after this week's long run!
Apple Crumble Recipe 
Makes 4 servings.
Filling: Place 2 sliced apples into greased ramekins*. Place the bowls on a cookie sheet to make it easy to move the multiple bowls from the counter to the oven and back again.
Mix together the topping: 1/4 cup + 2 tablespoons all-purpose flour 1/3 cup sugar  1/4 teaspoon cinnamon 1/8 teaspoon nutmeg
Cut in 3 tablespoons butter into the topping.
Top the apples with the topping.
Bake at 375 degrees for 40 minutes or until browned.
*Baking Bowls/Pans: I like to use four 4" ramekins or two 5" ramekins (photo). This makes it easy to personalize a couple of bowls with a half of a tablespoon ofraisins to the filling or a tablespoon of oats to the topping, both of which I like to do for mine!
If you want to make 6-8 servings, double the recipe and use one or two more ramekins or an 8" x 8" pan.
A…

Your Race Recaps! 9/25

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Today I was inspired by long-time runner, Pam, when I visited the dentist. She's about to run a marathon. That marathon will complete her goal of running a marathon in every state. Not only that, this upcoming race will be her 200th marathon! After the marathon, she's going to focus on shorter races and write a running book.

This week's gathering of races is a collection of the most popular distances before you hit ultras. I hope they motivate you to get out there and run for fun, for training or for both reasons!

5K:

NYC Running Mama blogger, Michelle, completed the Philadelphia RnR 5K in 19:57, a 34 second PR.

10K:

Cow Spots and Tales blogger, Lisa, completed the Esprit de She 10K in 51:21 as part of Team Chocolate Milk.

Half Marathon:

Little Green Running Shoes blogger, Jenna, ran the Philadelphia RnR Half Marathon in 2:18 and crossed the finish line with her husband.

Marathon:

Joanna Runs completed the Top of Utah Marathon in 3:56, a marathon with plenty of down hill running …

Recycling My Running Shoes

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What do you do with your old running shoes? Nike Reuse-a-Shoe recycles shoe soles to make athletic surfaces. Since I was going by the Nike store, I dropped off my old shoes there. One year when I ran the Houston Marathon, I took them to the expo to be recycled.

Before dropping them off somewhere, if my shoes aren't too dirty, I wear them for everyday activities like walking, biking and yard work. After that, I take them somewhere.

Sometimes I can tell that my shoes are getting old because they don't feel cushioned anymore, but I keep track of the mileage on each pair and I usually wear them for 400-500 miles.

Weekly Fitness Summary

I had a great week of exercise this week with 33 miles of running, three strength-training sessions and one bike ride.
Monday - restTuesday - 13 mile run, strength-trainingWednesday - rideThursday - 6 mile run, strength-trainingFriday - 9 mile run, strength-trainingSaturday - restSunday - 5 mile run I hope that you get to put some good miles on your …

Your Race Recaps! 9/19

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I found five great half marathon race reports this week. Plus, one other race distance made it onto the list. Paris, anyone? Yes, please!

Half Marathon

A Mother's Pace blogger, Angie, ran the Johnston's Half Marathon (KS) in 1:57  - a 5 minute PR!

Healthy Happier Bear blogger, Ashley, completed the Semi-marathon de la Cote (Switzerland) in about 2 hours and came away with a PR! She's training for the Berlin Marathon.

Run to the Mountains blogger, Sherry, completed the Arthur Lydiard's 21K (New Zealand) in 2:15! The course is based on the training routes for the athletes that Lydiard coached.

Sole Sisters blogger, Jodi, ran the Bridge of the Goddess Half Marathon (OR), which is a race designed for women with a necklace given to all of the runners. She finished in 1:38 and came in 3rd in her age group for the first time!

Other Race Distance

French Inspiration blogger, Karen, completed the La Parisienne (France) in 37:07! This 6.7 kilometer, or 4.1 mile, race is for women only …

Tips from Deena Kastor

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Deena Kastor shared some running and eating tips this week online. She's an Olympian who holds American records in numerous road distances including the marathon.

Mind Games Deena Kastor Uses During Races
Count to 100.Focus on arms instead of legs.Focus on the number of miles already run.Focus on the training she has put into the race.Focus on running to the next aid station or mile. I've done all of those except counting to 100. I'll try that!

How Deena Fuels During Marathons 

Every 5K:4-6 oz. Cytomax Pomegranate Berry drink

At 25K and 35K (15 & 21.7 mi): Jet Blackberry GU gel

Foods She Likes That Increase Bone Density
HerringSockeye salmonSeaweedOrange juiceWhole eggsLeafy greensYogurtMilk
Deena Online
You can find Deena's tips online like I did and you can read her blog, too. That's where I found a recipe for basil pesto pasta, which is her favorite pasta dish. I'm glad that basil is full of vitamins and minerals because it's so flavorful. That's my b…

Your Race Recaps! 9/12

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From the 5K to the 50K, here are 10 race reports that are sure to give you miles of racing inspiration!

5K:

Tutus and Tennies blogger, MB, found herself with a PR when she completed the Watermelon 5K (FL) in 30:37. It's always a hot and humid race, but she can't help signing up for this race that she has now run 3 years in a row.

10K:

Apple Crumbles blogger, JoAnne, completed the Mustang Stampede (NY) as part of her 19 mile marathon training run. She finished the 10K race in 48:48 after running 9 miles just before the race.

Half Marathon:

Just Living Our Story blogger, Bridget, was the first female finisher in the Skyline at 10K Half Marathon (UT), a scenic road race that started at 10,000 foot elevation. Even though it started high, there wasn't a lot of descent. Still, she finished in 1:34.

My Dirt Road Anthem blogger, Christy, completed the Bozeman Half Marathon (MT) in 1:39:21 and came in 3rd in her age group. That's after waking up at 3AM. That's not what she had pla…

What's the Latest? Run, Blog, Eat

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Running

Last week, I ran, biked and lifted weights, but I didn't get to run as much as I wanted to because I was resting a sore hip flexor. The good news is that my hip feels fine after running 8 miles yesterday. That's when I saw some chicks - much better than running into a Texas snake! My running goal is to run every other day this week. Maybe I'll follow some of these tips: Building Endurance for Long Runs While in Rehab.

Boston Marathon registration opens today. If you're hoping to get in, I hope you make it! If you haven't qualified yet, like me, here are some tips on how to train for a BQ from Run the Long Road Coaching.

Blogging

I used Picmonkey to change my plain blue blog header into one with photos. The photos include running the Big Sur Marathon, running in Palo Duro Canyon, Texas, hiking with my husband in Zion National Park and riding in Palo Duro Canyon.

Eating: New Foods & Recipes

I wanted to like chickpeas because of their protein and fiber and I …

Your Race Recaps! 9/5

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From the 5k to the 50K, these runners pushed themselves through the pain, the heat and the sand to cross the finish lines. Thank you for inspiring me, runners!

5K:

Eat Host Run Style blogger, Sun, completed the Lake Country 5K (WI) in 19:40. Not only was that a PR finish, she was 2nd in her age group.

10K:

Life Between the Miles blogger, Sara, completed the XTerra Hodges Hoedown trail 10K race (MA). Even on a sore ankle, she finished in 1 hour and came in 2nd in the 20-39 age group.

Half Marathon:

50 Half Marathons in 50 States blogger, Rebecca, completed the Bergen Peak Trail Race in Evergreen, CO. This was her 115th half marathon and she finished in 3:14:36.

Back at Square Zero blogger, Abby, completed the Virginia Beach Rock 'n Roll Half (VA) in 2:26:26 and shared details about running the race and the advantages of being on Team Chocolate Milk.

Fairy Tales and Fitness bloggers, Lacey and Miranda, both completed the Virginia Beach Rock 'n Roll Half (VA). Read their recap for infor…

7 Tips from The New Rules of Marathon and Half Marathon Nutrition Book

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I just finished reading The New Rules of Marathon and Half Marathon Nutrition by Matt Fitzgerald. Here are just a few of the tips and suggestions that I found in the book.

7 Tips from The New Rules of Marathon and Half Marathon Nutrition
A high carbohydrate diet is good for runners. If averaging 1 hour of training a day, eat about 5 grams of carbs per kilogram of body weight. Do training runs with and without carbohydrates and always on runs longer than 2 hours.Choose gels with more than one type of carbohydrate (fructose, glucose, etc.) for quickest absorption rate.Eat or drink 10 grams of carbs per kilogram of body weight the day before race day.On race day, don't consume more than 6 mg. of caffeine per kilogram of body weight in total. Now that Matt is over 40 and because he wants to stay injury-free, he has been running every other day along with 5-6 riding sessions a week. He runs marathons off of this training with times comparable to those he ran 10 years ago.Two twenty minu…