Get Lucky Half Marathon March 15th Results

Hey Everyone!

Here are the results from the 2014 Get Lucky Half Marathon...

http://www.mtecresults.com/race/leaderboard/2087/2014_Team_Ortho_Get_Lucky-Half_Marathon

I placed 1st place out of the women! I could not be more excited! It is one of my biggest running goals to place 1st place in a race and today I did it!! The weather was not as cold as I thought it was going to be.. here is a picture of my racing outfit... (Not the best pic quality)

Here is a picture at the starting line....

 

Here is my individual race results...

 



http://www.mtecresults.com/runner/show?rid=20512&race=2087

 

 

This is a picture of my mom and me post race at the Union Depot! My mom and step dad Mark have made it to every single race of mine (besides one that was in Sacromento CA) and I will appreciate there love and support!!

 

If you have any question or comments feel free to post or send me an email!!

 

Happy First Place Running :)



Get Lucky Half Marathon March 15th in St. Paul Minnesota

Hey Everyone!

This Saturday, March 15th I am running the Get Lucky Half Marathon in St. Paul, Minnesota! Here is the link to the website -

Get Lucky Half Marathon Website
www.getluckytc.org/

Check out the website and sign up for your first race of the year!! It should be a fun event!!

This is my first race of the year and my first half marathon besides Square Lake Triahlon last summer when I ran 1:22 for my team, Team Wood. Each of my teammates did the bike and swim and I did the running portion of the race.

I currently have some calf pain and I need to taper off from running and R&R. This gives me an opportunity to take a break this week and taper off to recover, but have a race that will give me an idea of where I am currently at with my training to this point and help towards my training for Grandma's Marathon in June. I am hoping that my calf pain goes away so I can stay on track with my training. I have 6 minutes to cut off my PR from last year at Grandma's Marathon when I ran a 2:48:54. The Olympic Qualifying time standard is under 2:43 and I am looking to do this with Grandma's Marathon this June.

I am excited for this weekend to start my 2014 racing and running season!!

Feel free to post any comments or email me with questions!

Happy 2014 Races & Running :)

One Of My Favorite & Easy to Make Healthy Dinners

This is one of my favorite, healthy, easy to make dinners. Here are the ingredients that you will need...

- Meat & Veggie -
Boneless Chicken Breast 8oz
Brussels Sprouts Raw
Coconut Oil
Garlic Sea Salt (Chicken & Brussels Sprouts)
New Orleans Seasoning (Chicken)
Hummus
Olive Tapenade

- Salad -
Greek Olives
Spring Mix Salad
Broccoli & Cauliflower
Balsamic Vinaigrette

- Nutrition Breakdown of Whole Meal - Approximately -
690 Calories
41 grams fat
34 grams carbs (11 grams of fiber)
51 grams protein

- How To Make It - 20-25 Minutes with Prep -

1. Slice Up the Brussels Sprouts

2. Heat the skillets on the stove and put a tablespoon of coconut oil in each (2 tblsp for the Brussel
Sprouts)

3. Season the chicken with Garlic Sea Salt & New Orleans Seasoning

4. Put the chicken in one skillet

5. Put the Brussels Sprouts in the other heated skillet and stir into the coconut oil

6. Then put the garlic sea salt seasoning on the Brussels Sprouts

7. As these two foods are cooking, continue to stir the Brussels Sprouts and flip the chicken so everything cooks evenly.
8. You can then put together your salad with the ingredients in the picture below

9. You can then mix half olive tapenade and hummus together to make a dipping sauce for the chicken and Brussels sprouts.

10. Once the Brussels sprouts and  chicken are done cooking, you can put them on a plate.

11. Dinner is ready. Enjoy!!

My favorite dinner is a meat and a vegetable. You can use a variety of different meats and vegetables and make a variety of healthy dinners through out the week.

Feel free to post any recipes/comments or email me!

Happy Nutritious Running :)

Run With Me : Hill Training & How I am supplementing it into my ...

Run With Me : Hill Training & How I am supplementing it into my ...: Hill training is highly beneficial for anyone's running program. The benefits include the following... 1. Enhances running economy 2....

Hill Training & How I am supplementing it into my program

Hill training is highly beneficial for anyone's running program. The benefits include the following...

1. Enhances running economy
2. Lift lactate-threshold velocity
3. Improve resistance to fatigue
4. Increase maximal running speed
5. Increase VO2max &vVO2max
6. Protect against soreness & injury
7. Prepare runners to compete on hilly race courses
8. Prepare runners to run faster on flatter courses

Knowing the benefits of hill training, it is an important part of your running program, but how do you supplement it in?? Here is how I currently supplement it into my weekly workouts. Of course you can change the incline, speed, duration, and number of the intervals, but this is currently what pushes me to exhaustion on my speed workouts.

Speed Workout (6 miles of work)
Warm Up - 1-1.5 miles
20 X 0.30 mile repeats (total work 1:40-2:00 per interval)
3 @ 9.7 mph 3% incline
3 @ 9.8 mph 3% incline
3 @ 9.9 mph 3% incline
3 @ 10 mph 3% incline
3 @ 10.1 mph 3% incline
3 @ 10.2 mph 3% incline
2 @ 10.3 mph 3% incline
Recovery - between each interval I rest on the treadmill for 0.10 mile (30-35 seconds average)
Cool Down - 0.5-1 mile

By the time I get through my 8th interval, my heart rate exceeds my zone 4 heart rate for the rest of the workout even during my recovery. My total work above my zone 4 heart rate ends up being over 5 miles out of the 6 miles.

Try this workout by adapting it to your current speed work paces. By gradually increasing the speed, it is not only a good way to keep track of your intervals (20 can be hard to remember as you as going based off the intensity) but also a great way to ease into the workout and end at an absolutely exhausting intensity with great running benefits.

Feel free to comment or email me with any questions!!

Happy Hill Training Running :)

Run With Me : New Food Creation - Meatballs & Hummus Salsa Dip

Run With Me : New Food Creation - Meatballs & Hummus Salsa Dip: Hey Everyone! I came up with a new food creation tonight! It is a good and healthy meal that is easy to make and only takes a couple ingredi...

New Food Creation - Meatballs & Hummus Salsa Dip

Hey Everyone! I came up with a new food creation tonight! It is a good and healthy meal that is easy to make and only takes a couple ingredients!

Here are the ingredients you need...

Trader Joes Mini Party Meatballs (6 per serving)
Roasted Garlic Hummus Trader Joes - 1Tbsp
Black Bean & Corn Salsa Trader Joes - 1 Tbsp
Coconut Oil at Trader Joes - 1/2 Tbsp
(Or similar items from another grocery store)

Nutrition Information...

345 Calories
25 grams of Fat
14 grams of Carbohydrates (4 grams of dietary fiber &  2 grams of sugar)
16 grams of Protein

 

How to make them..

 

Cook the meatballs on the stove top with a 1/2-1 tbsp of coconut oil. Cover the top of the pan and cook thoroughly until the center is cooked. Remove from the stove top and cut the meatballs in half. Then to make the meatball dip mix 1 tbsp of roasted garlic humus and black bean and corn salsa. Dip the meatballs in the dip and enjoy!
That's my one easy to make new recipe for you to try! I am going to try and post a new healthy and quick recipe each week!

Feel free to post any comments, meal ideas, and/or questions!!

Happy Easy & Healthy Nutrition for Running :)