Must Have Winter Training Gear

After successfully completing my second week of marathon training (17 miles total), I decided to make a list of my must have/favorite winter running gear.

1.  Ice Trekkers Diamond Grip

The best grip on the snow and ice!  Slip them right over your running shoes. 

2.  Salomon Midlayer Swift Hoodie

I love this running top--so much that I own two!  For any day that is above zero, I wear only this hoodie with a base layer underneath and I am plenty warm.  The best part of all is the built in running gloves!  When my hands get warm/hot I can slide my hands out and not have to worry about carrying a pair of gloves with me. I also can't forget to mention the lovely hood with a pony tail hole. 

3.  Buff

A multifunctional face mask that comes in all kinds of fun colors and styles! The buff protects my neck and face from the wind. 

 

Yay for getting in a few outdoor runs this past week!

Week 1 Marathon Training Successfully COMPLETED

I have now officially started my 16 week marathon training program 15 weeks left if were getting technical.  I feel healthy now since my couple week fight with bronchitis earlier this month, with only a residual cough. The past week consisted of 4 runs (totaling 15 miles), of which only one was outdoors.  The frigid temperatures and the wind chills are going to make the treadmill my best friend for the next few weeks, unfortunately.  Besides my runs, I did three intense WODs at Crossfit Fast Factory, giving my legs a run for their money. One of the WODs was "Karen" (150 wall balls).  Boy, did that get spicy fast!  Somewhere in there I also managed to get out snowshoeing and cross-country skiing.

In other news, I went to an appointment at Great Steps Orthotics & Prosthetics to have my orthotics adjusted for the increased running mileage. In the past, they have been sufficient for up to the half marathon distance, but quite painful at the end. My provider reassured me the orthotics would work for additional mileage and he removed some of the hard material in the arch to make them more comfortable!  I will need to check back with him about halfway through my training to ensure they are doing the job and to make any changes. Woohoo!  I'm pumped about the options for my orthotics and my providers willingness to work with me.  I see another pair of Asics Nimbus will be in my future!

I also tried a new recipe from www.paleomg.com and thought it was worth a share. I am not usually a huge fan of pork chops but these were delicious with a twist!
 

Roasted Grape and Onion Pork Chops

    Prep time 
 5 mins

Cook time

20 mins

Total time

25 mins

 

Serves: 4

Ingredients

• 4 pork chops
• 2 cups red, seedless grapes
• 1 medium red onion, sliced
• 2 tablespoons Gold Label Virgin Coconut Oil – 1 tablespoon melted
• 1 tablespoon crushed rosemary
• salt and pepper, to taste

Instructions

1. Preheat you oven to 400 degrees.
2. Place your grapes and sliced onions on a baking sheet, drizzle 1 tablespoon of melted coconut oil over the top and mix to coat the onions and grapes.
3. Bake for 15-20 minutes of until the grapes burst. Be careful to not burn them. I did. Fail.
4. When your grapes are almost done cooking, heat up a large skillet over medium heat and add your remaining tablespoon of coconut oil.
5. Season both sides of your pork chops with salt, pepper, and rosemary.
6. When pan is hot, add your pork chops and cook on both sides for 5-8 minutes (depending on the thickness of your pork chops) or until completely cooked through.
7. There should be no pink inside your pork chop.
8. When grapes are done roasting, remove from oven and let cool for a couple minutes.
9. Top your pork chops off with grapes and onions then SERVE!
10. Delish!



I have quite the culinary skills!  ;)



 

And I will leave you with this thought that I ran across the past week no pun intended!

RECAP and GOALS!

Hello again!  It has been a little while since my last post, but no fear I am back at it!!  First, here are a few stats and highlights from my 2013 race season and then my goals for 2014!

2013 Participation

-Seven 5K events (two being winter 5K obstacle courses and one a 5K trail run)

-One 10K

-Three Half Marathons

-Eight Sprint Triathlons (one indoor tri and one part of a relay team)

-One Olympic Triathlon

-One Duathlon

Highlights Of The Season

-A 3rd place AG podium finish at the Northwoods Triathlon

-Completing my first Olympic distance triathlon

-Completing my first duathlon

2014 Goals

-Complete my first marathon this coming May

-Complete my first half ironman distance this coming July

-Dial in my nutrition to eat to fuel my body, cut out the junk and processed foods

-Maintain at least one day a week of crossfit during my busy triathlon summer months (last year I look 2 1/2 months off from crossfit and it showed)

In other news I was supposed to start my 18 week marathon training plan this past Monday. However, due to an ongoing battle with bronchitis, that is/was not happening. Now I am on to a 16 week training plan and hope to be 100% healthy for the start of that program.

I picked up a couple books yesterday for motivation and training purposes!  A shout out goes to Too Tall Fritz for the heads up on the WOD book!  Check out her blog:  http://tootallfritz.com

A Snowy Snowflake Shuffle

The Snowflake Shuffle 5K lived up to it's name yesterday!  The event started at 9:30 AM, with a temperature of 5 degrees F, and small snowflakes filling the air. I can imagine how cool all the festive, costumed runners would look from above.  *Think GIANT snow globe!*

At least the weather had improved from my last post, and there was no question as to whether the event would be held.  However, the course was not the fastest, as there was a fresh layer of snow on the ground causing difficulty with traction and footing.  I looked at the event as more of a casual run, and knew I wouldn't be setting any PRs today!  A relaxed run was just what was needed to take in the beautiful Minnesota morning and creative costumes.  My official time was 31:28. The 3rd place AG award was 28 minutes and some odd seconds. I guess others struggled a bit with running conditions also. 

Jen and I excited to finally RUN in our ugly sweaters!

This race wraps up my 2013 season!  Wow, what a ride it has been with lots of milestones and learning experiences.  Stay tuned for my goals for 2014!

SURVIVING THE DEEP FREEZE!

It has been a frigid week or two here in the northland. Last weekend my friend Jen and I were signed up to participate in the Reindeer Run 5K around Lake Harriet in Minneapolis.

We were all set to leave at 7:30 AM.  However, the race website announced that a final decision would be made at 8:00 AM as to whether the race would be held due to brutally cold temperatures and wind. Sooooooooo, the options were:

Plan A:

-Continue with our initial plan to run, head towards the cities, and hope that the race isn't cancelled since we will be at least half way there.

-Be prepared to run in -6 degree F weather with 8 mph winds, equaling a -22 degree F run and 30 min frost bite time

Plan B:

-Have a nice WARM breakfast at the local Perkins!

-Save our ugly sweaters for another run.

-Give up a race shirt.  (As if we all don't have a million already.)

We choose Plan B!  They finally announced at 8:15 AM that the race would be held (not a lot of heads up for those of us from out of town).  I really wanted to run, but figured a 5K wasn't worth the risk of potential frostbite on my exposed skin (only around my eyes as I don't have goggles) and the opportunity to freeze my A** off!



Of course we still needed a picture in our fabulous running attire!

Things may not always work out as planned, but we must make the best of them!  After all, a big breakfast at Perkins with good company, who can complain about that!?!  Here's to hoping next year the Reindeer Run will be warmer!!

Thanksgiving Day Wishbone 5K!

What a better way to start off Thanksgiving Day, than with the Wishbone 5K!  I didn't purposely rhyme that, but I does sound pretty good!  Maybe I should work on my iambic pentameter or a haiku next!?!

Anyways, the event drew over 3000 people and has become a tradition for many families on Thanksgiving morning.  You can't beat the $5 registration which even includes a shirt, shocker I know.  I took it pretty easy on the run, and used it as a guilt free eating excuse!  Bring on the lefse!!

The event is just another reminder to be thankful that I have the ability, health, and means to participate!

Jingle Bell 5K Run

With jingle bells attached to shoes, many runners and walkers participated in this 5K on a brisk, windy 10 degree Minnesota morning.  I have to say the cold was a little shock to the system as my previous outdoor run was three days prior in 45 degree weather.  That being said, I was very pleased with my race. I came in at 26:25 which was just 23 seconds behind my PR.

Post Race...Brrrrrrrrrrrr!

The coolest part of the event was an 89 year old woman who was doing her first 5K. She walked the whole course with a walker and her family and/or friend support system. They held up signs telling fellow participants that she has had two hip replacements and a knee replacement just two weeks ago. ABSOLUTELY AMAZING!  She finished quite a significant time after the last runner.  However, while we were all warming up inside, the announcement came that she was coming to the finish. Of course the whole building cleared out to head to the finish line and cheer her on!  I love the support system in the running (triathlon and crossfit) world!!

The quirkiest part of the event was the race result posting. See photo below!

I decided instructions were in order to read these results!  :)

1.  Locate your name

2.  Determine your location on the color wheel (eg: yellow, green, blue, orange, etc.)

3.  The color is your age group

4.  Identify the geometric representation of your gender (circle=female, square=male)

5.  To determine your age group standing, count all the similar symbols (the yellow circle for me)

Obviously this was a very technical timing system!  ;)

Also to participate in the event a toy donation was made to Toys For Tots. The toy bins were overflowing!

Stay tuned for reports on a handful of 5Ks before I start training for my first full marathon!!