Shin Splint Shopping Spree

Tuesday started off with a another green smoothie. I put some Naked coconut water, pineapple, strawberries, parsley, romaine lettuce, and a scoop of PlantFusion protein powder in my Ninja blender until it was smooth.

I had a bowl of chicken-vegetable soup for lunch while I caught up on some blogs, read some articles on various health magazine websites, did some pinning on Pinterest, and finally purchased a pair of compression socks from Zoot.com.

Aren't they cool?! I really had to restrain myself from buying another pair (in a different color, of course!) because these were $60! They are a little on the pricey side but if they're going to help, it's worth a shot right?

I had an afternoon snack of some Wholly Guacamole and almond nut-thins. They were out of the 100 calorie packs at my local Kroger, so we had to buy the regular package. The downside to this is that I have to measure it out and it starts turning brown by time I'm ready to eat it. Why do things have to turn brown? And I think whoever said lemon juice helps delay this process was off their rocker.

While looking over the Health & Fitness section of Pinterest, I came across some pins of KT Tape for shin splints. I have seen many runners using tape but I was never sure what the use was for it, so I decided to look into it. From their website:

Need support that will endure multiple lighter workouts? Then original KT TAPE is for you. It provides targeted pain relief and will stay in place through multiple workouts for up to 3 days, through daily showers, humidity, cold, even in the pool.

Each box comes with 20 precut strips of tape on a roll and a quick start guide with step-by-step instructions for the most common injuries.

It had a video on how to apply the tape for shin splints and posterior shin splints. I read some more information on their website and used their store locator and found out that a local Dick's Sporting Goods store sold it. I decided that since I will be waiting a few days for my compression socks that I would swing by Dick's and pick up some KT Tape.

I got home, taped up, and headed out to for my run/walk. Again, I made some slight changes to the plan for this week.

Week 3

Tuesday 6/11 - Thursday 6/13

• 2 minute warm up
• 2 minute run x 1 minute walk. Repeat 9 times.
• 1 minute cool down

Saturday 6/15 - 4 miles

My friend, Erika, joined me for my run. Here we are pre-run.

We did our run on the Rivergreenway. It was 83 degrees out but it didn't feel as humid as it normally does and I actually thought it felt more like the high 70's. Erika disagrees but she is always hot, so what does she know?... KIDDING!

I was really pleased with these splits. I sadly had to leave Erika a little bit behind as she is still nursing a bruised/swollen/popping foot and has asthma. I hate doing that but she encourages me to move on. (I think she secretly likes the view. ;) )

It seemed that we finished our run just in time as it seemed that a storm was rolling in. I heard some thunder and saw some lightening in the distance.

We did some stretches and I headed home shortly after. My legs were on fire. I'm not sure if it was because I was running faster than I have in the past or what. So when I got home I did some more stretches, and then rolled out my shins and calves. I wanted to leave the KT Tape on as long as I could (their website says you can leave it on for up to three days) to help with recovery.

I had also read that compression socks aid in recovery helping remove the lactic acid from your muscles. Some of the websites I had checked out actually sold a compression sock just for recovery. I was just going to put on some softball socks to cover the tape and keep my calves warm but then a light bulb went off! I remembered that I had medical compression socks from when I had surgery two years ago. I figured that these were just the same, if not better, than a sport recovery compression sock - plus, they are full leg compression socks and covered my quads too!

After I relaxed a for a few minutes, I cooked up some chicken fajitas made with chicken, peppers and onions. I served it with a scoop of rice, lettuce, salsa, and corn tortillas. It was delicious!

And then for dessert, I tried a "healthy" brownie recipe which turned out WAY better than I had expected! Look out for the recipe and directions in the future!

Question: What kind of "healthy" treats/desserts do you make and enjoy? Leave your comments below! :)

Quick 'n' Easy Monday

I started yesterday off with a green smoothie. I put some Naked pure coconut water, blueberries, parsley, and romaine lettuce in my Ninja blender until it was well blended. When it was done, I poured it into travel cup and headed to work.

I added two tablespoons of some PlantFusion plant protein so I wouldn't be starving in a couple of hours. I was running a little behind schedule and forgot to snap a picture of the finished product. Just so you know, it looked delicious and it was delicious.

For lunch I had a bowl of homemade vegetable soup. I generally make a large batch of one thing to pack for lunches. It makes the prep pretty easy and then when it's all done, I divide it into tupperware containers so it is ready to grab on my way out the door. This keeps me in control of what I consume and keeps the cost low.

Later I snacked on a rice cake covered in Justin's Honey Peanut Butter and a banana. I was really excited when I found Justin's because they're pre-portioned squeeze packs. They also sell jars but the packs are perfect because there is no prep, it's just grab and go. I believe they also have a regular Almond Butter, Maple Almond Butter, and a Chocolate Hazelnut Butter. They're all good but my favorites are the Maple Almond Butter and the Honey Peanut Butter.

After work, I headed to The Fitness Studio for some Zumba action. My shins are still a hot mess and we had a sub that tends to have a lot of jumping/bouncing, so I focused on making it low-impact.

I headed home and made some Turkey Tostadas made with ground turkey, black beans, tomatoes, lettuce, and then topped with salsa. I served it with two toasted corn tortillas. You could serve it without the tortillas if you wanted and just have it as a salad. Either way, they're easy to make and delicious!

As you can tell, I like things that are quick and easy. Working a full time job and working out after doesn't leave too many night-time hours to spend creating masterpieces in the kitchen. Plus, by time I'm done working out I want to eat. Not in an hour but immediately. By having healthy and easy meals planned it lessens the chances of me snacking on things I shouldn't snack on.

Question: What are some of your go-to meals/snacks?

Gluten Free Chocolate Peanut Butter Banana Cupcakes

I was going through my e-mails on Thursday and stumbled upon a bunch of recipes for cupcakes. They all looked so delicious and I saved [almost] all of them to my Plan to Eat account. After spending all that time looking at the deliciousness, I decided I really wanted cupcakes. Instead of using one of the recipes I found, I kind of made up my own - all because I wanted to fill them. So, after a discussion with my friend Heather, I decided I would make Chocolate Peanut Butter Banana cupcakes.

Chocolate Peanut Butter Banana Cupcakes

Cupcake

1/2 cup butter

3 eggs

2 1/2 cups gluten free all-purpose flour 

2 1/2 teaspoons baking powder

1/2 teaspoon salt

1/3 cup peanut butter

1 cup packed brown sugar

3/4 cup granulated sugar

1 1/2 teaspoons vanilla

1 cup milk

Makes 22-26

- Preheat oven to 375 degrees F and allow butter and eggs to stand at room temperature for 30 minutes. 

- In a medium bowl combine flour, baking powder, and salt. Set aside.

- In a large mixing bowl beat butter with an electric mixer on medium to high speed for 30 seconds. Add peanut butter; beat until combined. Gradually add brown sugar and granulated sugar, about 1/4 cup at a time, beating on medium speed until combined. Scrape sides of bowl; beat for 2 minutes more or until light and fluffy. Add eggs, one at a time, beating well after each addition. Beat in vanilla. Alternate adding flour mixture and milk to the butter mixture, beating on low speed after each addition just until combined.

- Fill prepared muffin cups about two-thirds full. 

- Bake 15 to 18 minutes or until a toothpick inserted in centers comes out clean. Cool cupcakes in muffin cups on wire racks for 5 minutes. Remove cupcakes from muffin cups. Cool completely on wire racks.

- Use an apple corer or a cupcake corer to remove the centers.

Filling

3/4 cup confectioners' sugar 

1/4 cup flour 

1/2 cup milk  

5 tablespoons butter 

2 ripe but firm bananas, mashed 

1 teaspoon vanilla extract 

2 Tablespoons Lemon juice  

- Combine confectioners' sugar, flour, and milk in a saucepan; cook, stirring, until smooth. Continue cooking until mixture thickens; transfer to mixing bowl, cover, and chill (approx. 5 minutes).

- Beat butter and bananas into the chilled mixture

- Place a plastic bag and fold the seal around a cup to make transferring the filling easier. 

- Cut the corner of the bag and fill the cupcakes.

Frosting

1 8 ounce package cream cheese

4 ounces milk chocolate, melted 

2 teaspoons vanilla 

6 cups powdered sugar  

Milk (if needed)

- Mix cream cheese until smooth. Add vanilla and mix. Add one up of powdered sugar at a time, mixing well after each addition. Add melted milk chocolate and mix well. Add a teaspoon of milk at a time to thin it if needed.

- Place icing in a piping bag or a plastic bag and frost cupcakes.

(I'm still working on my frosting technique.) 

I actually made two batches of these cupcakes. I made a regular batch on Thursday night, ate one and took the rest to work to share! I then made the gluten free cupcakes on Saturday night for my friend Kelly. I ate one of those too.. yeah, they're not healthy but they were delicious! 

Enjoy!!

Fitness Myths and Fastest Mile

I finally broke down and purchased the Ninja blender on Saturday. (So shiny!) I was excited to wake up yesterday to use my new toy.

I whipped up some coconut water, banana, kale, parsley, and ginger. It is NOT a juice. It was a little different as it was very pulpy. But it was still good.

I had the drink along with an egg white scramble that had mushroom, green pepper, and onion topped with some zesty cilantro salsa. Yum!

While I was cooking, I heard Cosmo messing around with a paper bag. When I checked to see what he was doing, I found him inside. This is not unusual for him but it is always hilarious. 

Then Roxie decided to lay down next to him.

After breakfast, I flipped through the paper and found this article about 10 fitness myths. Here are few that stood out to me:

• A higher number on the scale means you're getting fatter. I have known that if you have the same volume of muscle and fat that the muscle will weigh more. I decided when I started my weight loss journey that I wasn't defined by a number on a scale. It is just a number. When I get to a point where I am much leaner, I am going to rely on how my clothes feel and not that number. 
• Lifting weights make women bulky. I don't know about you but I listen to Jillian Michaels. She has said it time and time again, women are not going to bulk up because they lack the testosterone to build large muscle mass. It will, however, help you look lean and toned which is what every women wants!
• Running on a treadmill is better for joins than running outside. I always assumed this was right, thus the reason I planned a treadmill day at the gym to help out my shinsplints. However, according to this article unless it is a high-quality treadmill, it really wont make much of a difference. And I think it's safe to say that the gym probably doesn't have the high-quality treadmills they're talking about. I might just scratch out that treadmill day because I prefer to run outside.
• Machines are safer than free weights. I never thought this and have actually always preferred free weights. I feel like using the machines will always keep the stronger side stronger because it will always be compensating for the weaker side. Using free weights allows that weaker side to work just as hard.
• Stretching before exercise improves performance. I have had this discussion several times as I do not stretch before I work out. I have read that it can actually cause injury because your muscles are not warmed up and ready to be stretched; however, I do believe stretching after you workout and are warmed up is great. It helps lengthen your muscles and can reduce soreness. 

When I was done reading, I looked over and saw my fur babies kind-of-sorta cuddling. Aren't they adorable?!

Since I opted to do spin on Saturday instead of my long run, I had to get out and get in my 3 miles. So I grabbed Roxie, turned on FitRadio and headed out the door. When I hit mile one and my stats told me that I just did a 10:14 mile, I was shocked. That is my fastest recorded mile. I wasn't even feeling that great. I was actually tired. But non-the-less, I was super excited! I felt like I struggled the remaining two miles as the 84 degree and humid weather caught up to me. There was also a handful of people that were starting fires and grilling that was making it a little hard to breath. But I pushed through it and completed the three miles.

Question: What are some fitness myths you've heard?

Happy National Running Day!

Did you know that today is National Running Day? Well, if you didn't, you do now!

I just got home from the gym where I completed my treadmill run for the week. I can really feel the shin splints coming... not happy about that. At. All. However, I did run to Target last week and pick me up this foam roller. My spin instructor said that it could help with shin splints and would also help "roll out" and relax the calf. I have used it a few times and I can immediately feel a difference in my calves. 

I have also been looking into compression socks which I have heard can help alleviate the pain, increase circulation, and aids in recovery. You can wear them while you train, after your run for recovery, or both. I am really considering them but haven't bit the bullet yet because they run about $50+ a pair. They also sell sleeves (just covers ankle up to knee) but I think the socks would be more beneficial as some of them will add extra support to your foot and/or ankle. I might be lookin' like a weirdo but I will do what it takes.

Circling back to my treadmill run.... guess which two of the following were performed on a treadmill? 

1.

2.

3.

4. 

5.

6.

7.

If you guessed 4 & 7, you're correct! I am really stumped on why my average pace has been about 45 seconds to 1 minute slower than my outdoor runs. I always thought assumed that your pace on the treadmill would be faster than outside. The first week of my actual plan (3 & 4) I just did the task at hand. But after I saw that my treadmill pace was slower, I was really curious to know how fast I was running outside. I'm thinking that I am actually faster than I lead myself to believe, so when I am on the treadmill I'm not running as fast as I could because I think, "I can't run that fast!" and slow my pace down.

So, yesterday while I was doing my outdoor run I tried to look at my phone to see what my pace was when I was running or walking. (MapMyRun if you're reading this, you need to make your map smaller and the current/average pace larger!) The current pace and average pace are in the left hand corner and are seriously about a font size 4. It is uber hard to read just while I was walking and impossible when I was running. Needless to say, my original thought didn't pan out to any good information. 

I decided that when I went to the gym today that I would push myself to see if I could get closer to my outside pace from yesterday. I started running at a 5.6 which is about a 10:40 min/mi. I started there because I knew that my average running pace from Saturday and one of my mile splits from yesterday was around there. But it felt a little too easy so I ended up increasing it one to two speeds each round until I reached a 6.2 (9:40 min/mi). I held it there for a few rounds and on my last round I went with a 6.4 just because I could.

I'm not going to worry about the pace difference going forward. I will just push myself each time to see what I am capable of for now. Once I am done with the run/walk plan and just focusing on miles then I think I will have better luck at getting the pace to match.

Question: Do you get shin splints? If so, what methods do you use to help prevent and/or alleviate them?

Extreme Weight Loss + Crazy = Marathons

Yesterday was the start of week two in my training plan. I made a few minor changes because in week one I felt like a 2 minute walk was too long.

Week 2 Training PlanTuesday 6/4 - Thursday 6/6

• 3 minute warm up
• 1.5 minute run x 2 1.5 minute walk. Repeat 8 times.
• 1 2 minute cool down

Saturday 6/8 - 3 miles

When I hit mile 2 and MapMyRun announced that my mile split was 10:40 I literally raised my right hand in celebration! I would have raised both hands but my pup was secured on my left hand. When I was finished I made a quick trip to the store to grab so more fixin's for some more Fajita-Ranch Chicken Wraps that I was craving since I made it on Saturday. Yes folks, it is that delicious!

When I got home, I turned on Extreme Weight Loss while I cooked. Last night followed the story of Meredith. Chris Powell - trainer extraordinaire - gave her a challenge of running the Niagara Falls Marathon at the end of 'Phase Two'. This course is not only done around the beautiful falls but you also run from one country to another. Yes, you read that right. This course takes you from the US across the border to Canada! How cool is that?! I had to know more, so I checked it out online and found out the only way to run from country to country would be to do the full.

Rewind back two years and you may remember that after I had completed the RNR San Diego run, I said I would never do another full marathon. Well, as of today I  have added the Niagara Falls Marathon and changed the Nike Women's Half to a Full on my goal list. Yes, I am crazy.


Question: Do you have a goal list? If so, what kind of goals have you set for yourself?

Flash Floods and Fajitas

Saturday was my first "long" run. Although it wasn't exactly long, it was the first run that wasn't planned as a run/walk. I decided that I was going to see if I could do the full 3 miles without walking any significant amount.

Erika and I met at Kreager Park to do our run. The initial plan was to do it together but as I warmed up I was picking up my pace and she was falling behind. I hate leaving people when we planned to do something together but I needed to see how I could perform over the three miles. I walked a tad bit to see which way I was supposed to go because I hadn't run at that park before.

Additionally, our run didn't go exactly to plan due to the huge storm we had on Friday night. The storm caused a flash flood warning as some places received 5-7 inches of rain in an hour. This caused part of our planned course to go under water. So we had a few spots that we did an out and back so our tennis shoes didn't get soaked.





Overall, I was really pleased with the run. My average pace was literally just under 11minutes/mile. I am hopeful that as I continue to train and put in my time/miles that I will see a faster pace.

After our run, we headed to Bob Evans for some well deserved breakfast. As always, our time was filled with many bizarre conversations and laughs. I headed home soon after to clean up and take a nap.

After my nap, I decided to get my meal planning on. I logged onto my Plan to Eat account and planned out my meals for the week and dinner that night. I had been wanting to try this Fajita-Ranch Chicken Wraps I had found earlier in the week and couldn't stop thinking about!



The recipe was super easy to make. The only change I made was to use a gluten free wrap instead of a flour tortilla... and I poured myself a glass of wine to have with my dinner. I usually don't have wine around but the bottle caught my eye while I was shopping and it paired well with the dinner. Doesn't it look delicious?!