Okie Dokie..... I don't really know if any one read this this first time around, thats okay :) I'm still going to write! SO here it goes, Last night Zak and I were out for a very short run with our puppy and I asked him if he would train for a Marathon with me... he said YES! I instantly thought we should blog about our training together :) Its my hope he will write occassionally to. I mean he always blogs about Fantasy FootBall. He can do this too :) right?!
So we decided we are going to do our fist long run on Sunday we are going to just do 5 miles :) We want to start small... The funny thing about this, when I first started running a long run was 1 mile! I'd say thats pretty awesome! I am going to work on a training schedule for us over the next few days. Our goal will to do 3 shorter runs during the week, a long run and one or two lift or TRX days and of course a day to rest :) This evening after work I forced myself to the gym... did 3 miles and felt just fine! Looking forward to our next run!
Hoping we can stay with the blog and have a little adventure when it comes to this training!
Wednesday, November 14, 2012
Monday, March 28, 2011
Marathon!
So.... I just wanted to do a quick post really encourage you all to sign up for a run/walk! It doesn't matter what distance, challenge yourself :) It will become addicting once you start and I really think you will love it! The weather is finally getting better.. so no more excuses with the weather :)! How about a half marathon??? hmmm.... YOU CAN DO IT! Here is what I am doing.
Sat. April 9th- Pear Blossom 10 miles
Sunday May 1st Bloomsday 12k (7.46 miles)
Saturday May 14th Windermere Marathon
Saturday June 4th Newport Marathon
Sunday Oct. 9th Portland Marathon!
I would like to find something between June and October.. any suggestions? and what are YOU going to be doing?!!!!
Sat. April 9th- Pear Blossom 10 miles
Sunday May 1st Bloomsday 12k (7.46 miles)
Saturday May 14th Windermere Marathon
Saturday June 4th Newport Marathon
Sunday Oct. 9th Portland Marathon!
I would like to find something between June and October.. any suggestions? and what are YOU going to be doing?!!!!
Sunday, March 27, 2011
BBQ-Bacon Meat Loaf
Zak I cook this a lot for dinner! The best part it always gives us leftover for a few days. I will a lot of the time have some red Potatoes, or a half of a baked Potatoes. I got this recipe from " The biggest Loser Family Cookbook"
What you need:
* Olive oil
*1 Cup chopped red onion
* 4 slices extra lean turkey bacon chopped
*2/3 cups old-fashioned oats
* 1/2 cup fat free milk
* 1 LB extra-lean ground chicken breast
*2 large egg whites, lightly beaten or ( we just use one regular egg)
* 1 clove fresh garlic, minced
* 1 teaspoon worcestershire sauce
*1/8 teaspoon salt
* 1/3 cup barbecue sauce ( 7 grams carbs or less per 2 TBS) I can't find one... so I just use the least amount I can find
How to:
Preheat the over to 350 Degrees. Lightly mist a 9inch by 5inch by 3inch non stick loaf pan with the olive oil spray.
Place the medium nonstick skillet over medium high heat. Lightly mist the pan with spray and add the onion and bacon. Cook, stirring for 6 to 8 min, or until the onion is tender and just barely starting to brown and the bacon is crisped. Remove the pan from the heat and allow the mixture to cool.
Combine the oats and milk in a medium mixing bowl and stir to mix. Let the mixture stand for 3 min, or until the oats begin to soften. Add the cooled onion and bacon mixture, the chicken, egg whites, garlic, Worcestershire sauce and salt, With a fork or clean hands, mix the ingredients until well combined.
Transfer the mixture to the prepared pan and spread so the top is flat. Spread the BBQ sauce evenly over the top. Bake for 35 to 40 minutes, or until the chicken is completely cooked through and no longer pink. Let the loaf sit for about 10 min before cutting into 8 slices to serve.
Makes 4 serving:
Per serving: 258 calories, 35g protein, 20g carbohydrates, 3g fat, 76 mg cholesterol, 2 g fiber, 529mg sodium.
Hope you enjoy! It also makes for a delicious meat loaf sandwich for lunch the next day :)
What you need:
* Olive oil
*1 Cup chopped red onion
* 4 slices extra lean turkey bacon chopped
*2/3 cups old-fashioned oats
* 1/2 cup fat free milk
* 1 LB extra-lean ground chicken breast
*2 large egg whites, lightly beaten or ( we just use one regular egg)
* 1 clove fresh garlic, minced
* 1 teaspoon worcestershire sauce
*1/8 teaspoon salt
* 1/3 cup barbecue sauce ( 7 grams carbs or less per 2 TBS) I can't find one... so I just use the least amount I can find
How to:
Preheat the over to 350 Degrees. Lightly mist a 9inch by 5inch by 3inch non stick loaf pan with the olive oil spray.
Place the medium nonstick skillet over medium high heat. Lightly mist the pan with spray and add the onion and bacon. Cook, stirring for 6 to 8 min, or until the onion is tender and just barely starting to brown and the bacon is crisped. Remove the pan from the heat and allow the mixture to cool.
Combine the oats and milk in a medium mixing bowl and stir to mix. Let the mixture stand for 3 min, or until the oats begin to soften. Add the cooled onion and bacon mixture, the chicken, egg whites, garlic, Worcestershire sauce and salt, With a fork or clean hands, mix the ingredients until well combined.
Transfer the mixture to the prepared pan and spread so the top is flat. Spread the BBQ sauce evenly over the top. Bake for 35 to 40 minutes, or until the chicken is completely cooked through and no longer pink. Let the loaf sit for about 10 min before cutting into 8 slices to serve.
Makes 4 serving:
Per serving: 258 calories, 35g protein, 20g carbohydrates, 3g fat, 76 mg cholesterol, 2 g fiber, 529mg sodium.
Hope you enjoy! It also makes for a delicious meat loaf sandwich for lunch the next day :)
Thursday, March 24, 2011
Just a little story :)
The Story of our run/bike ride.... It began with me starting out very very sow (which is fine), the weather was beautiful!!! About 2 miles in Zak looks at me and says "did I get pooped on?" I said "yup! by a Seagull." After he got that taken care of we carried on. About another mile and a half I was running down a hill I run almost every other day. Zak was giving me a very sweet compliment and explaining to me what he calls "The pretty lady privileges" I turned to chat with him and biffed it, face plant, belly flop on the cement. After a quick assessment of the damage we carried on. I was feeling kinda crummy about my ungraceful fall until 2 moms and a sweet little girl on her kiddie bike intercepted us at a crossroad on the bike path. They were steadily about 20 ft behind us until... WOOOSHHHHH!!!! I hit the hill at a dead spring and made them eat my dust :)! All around I'd say a pretty eventful run/bike ride for the Supan's
The end.. Stay tuned for the sequel! I'm running 20 miles on Saturday and Zak will be joining me on his bike! I am sensing it will be GREAT!
Thursday, March 17, 2011
A long run
Well Well... I have been slacking! SO much for trying to blog when I was home.... The Hubby just asked me if I have blogged lately? I obviously said "No, I for some reason am running out of ideas. Which is a HUGE bummer! I will call it writers block for now. However he did give me a good topic to write about for today. He suggested I talk a little about my marathon training. I am not sure if I mentioned I am training for a few marathons. The Windermere Marathon on May 14th then 3 weeks after that I am going to do the NewPort Marathon. Slightly crazy YES! However I think I can do it. The trick will be to be smart during my first marathon.
Here is what I am doing for training wise... Please remember this may not be the correct way or what works for YOU.
I am currently doing some weight training a few days a week along with a Turbo kickboxing class. But for this post I wanted to focus on my running.
From all the things I have been reading I have found that is important to get a "Long run" once a week. This helps build your endurance. Now a long run is longer then your daily runs. When I trained for Portland I increased my long runs 1 mile each week! It worked out FANTASTIC . With it being winter it gets dark much earlier so I just don't have the time to go out and run 15+ miles on a day I work. SO I have been increasing my extra long runs about 2 miles every other week and on the opposite week running about half the distance of my Long run. So for example my next weekend long run is at least 10 miles, the week after that I will be running 20 miles.
For my daily runs (at least 2 other days a week) I run about 6miles. If I am feeling good I may squeeze in another mile. If I am on my shorter week I will try to do a 3 mile run somewhere as well. It's a lot of running and it could be to much. However I LOVE LOVE LOVE IT! The closer I get to my Marathon I'll start to cut back my miles just slightly.
I wanted to share my last long run experience!!! I ran it last Thursday March 10th. 18 miles! It was when we were home down in Southern Oregon. I was excited about doing it. I love my routes that I have in Spokane however it is always nice to mix it up and run somewhere else.
I Picked the good old bike path ( My mother was not to thrilled about the idea of me running on the bike path... alone). I appreciate her concern and completely understand, however I didn't feel like dodging traffic, I had my phone as well as my mace and well... I had the AWEFUL RAIN to keep all the bad guys away.
Yup that's right.,, it DOWN POURED for about the first half of my run. It decide to start about 1 mile in to my run and was down about mile 9! Lucky me :) To be completely honest, I really don't mind it. I ran my first Marathon ( Portland) last year in the pouring down rain. All you need is a hat. I am sure I looked rather ridiculous to most people who were in their nice warm cars and homes. That's okay. I actually remember feeling good about it and a few times it dawned on me, maybe I inspired someone to at least go to the gym for the day..... MAYBE!
This was the first time I had run that far with out someone with me... I was slightly nervous. When you are running long distances all sorts of things can happen to you; not only all the physical stuff but there is a whole bunch of mental things that can happen to. Nothing to major as long as you are smart with your fluid and food intake (before and durning) your run. For example on one of my last long runs before the Portland marathon around probably 22 or 23 miles. Zak was riding his bike with me the way he described what happened was an "emotional roller coaster" I am serious I went from being really Mad, to really sad to really Happy all in a matter of about 5 minuets." I believe I at one point said "talk to me" he asked me a question really to just start conversation and I responded with a loud "NO, you have to talk to me, tell me a story". As you can see nothing to major but it can be an issue if you don't take care of yourself. Everyone reacts very differently and needs a different amount of fluids and food for their runs. The little emotional Roller coasters can even happen on shorter runs. I think that has a lot to do with the endorphins. One of the things that can cause this is a lack of sugars and everything else your body needs to function ( this is on the longer runs). I know very very little about this part of running and training. Perhaps I will find a guest writer to share some more information on this topic. To prevent weird stuff from happening to you mentally and physically people will drink water, gatorade and also have "GUS" or different kind of bars and all sorts of other things that I am not familiar with. These all help replenish what you loose during a long run.
Sorry I went off topic. Back to my run... because I was running it by myself I wanted to make sure I had enough of everything. my half way point was my dads office. I gave him one of my drinks so he would have it ready for me when I got there. As you can see long runs take A LOT of planning. It's not something you can just go do. Since I am training I am playing with different things. For ex. When I ran Portland. I would start at Mile 6 with a half of a banana then miles 9 a Gu then then mile 12 the other half of a banana and I think you get the point. Carrying Bananas is not the most convenient thing especially during a marathon and when you are running by yourself. So for this run I had my GU's and a few Cliff bars. I also started out with 14 OZ of water and 14 OZ of gatorade. Then was able to refill at dads office. It worked out GREAT! The night before Mom, Dor and I went to a little Italian restaurant in Talent. I eat a delicious plate of Spaghetti! For Carbo loading :) There are 2 times I don't feel guilty about the amount of food I eat. Before a long run and after a long run.
The other thing I was trying to focus on was not starting out to fast. You know where you hear about people "hitting the wall" ONE of the many things that can cause that is starting out to fast :). It's all about pacing yourself. You all know I am a fan of the Run/ Walk method and that helps a lot. Here is a little fun fact about my Portland Marathon... The last 6.2 miles I passed 327 people and only 2 people passed me! Thats a GREAT MARATHON! It all had to do with that first half of the marathon. I really paced myself.
Unfortunately it's been a week since this run so I don't remember the specifics about it other then I ran in in 3 hr 13 min. and I had planned on running 17miles and did 18 miles instead. Which means it was a GREAT RUN! I'll post a more detail description of a long run as soon as I am done with next one!
In the mean time... any suggestions on topics I should write about :)?
Here is what I am doing for training wise... Please remember this may not be the correct way or what works for YOU.
I am currently doing some weight training a few days a week along with a Turbo kickboxing class. But for this post I wanted to focus on my running.
From all the things I have been reading I have found that is important to get a "Long run" once a week. This helps build your endurance. Now a long run is longer then your daily runs. When I trained for Portland I increased my long runs 1 mile each week! It worked out FANTASTIC . With it being winter it gets dark much earlier so I just don't have the time to go out and run 15+ miles on a day I work. SO I have been increasing my extra long runs about 2 miles every other week and on the opposite week running about half the distance of my Long run. So for example my next weekend long run is at least 10 miles, the week after that I will be running 20 miles.
For my daily runs (at least 2 other days a week) I run about 6miles. If I am feeling good I may squeeze in another mile. If I am on my shorter week I will try to do a 3 mile run somewhere as well. It's a lot of running and it could be to much. However I LOVE LOVE LOVE IT! The closer I get to my Marathon I'll start to cut back my miles just slightly.
I wanted to share my last long run experience!!! I ran it last Thursday March 10th. 18 miles! It was when we were home down in Southern Oregon. I was excited about doing it. I love my routes that I have in Spokane however it is always nice to mix it up and run somewhere else.
I Picked the good old bike path ( My mother was not to thrilled about the idea of me running on the bike path... alone). I appreciate her concern and completely understand, however I didn't feel like dodging traffic, I had my phone as well as my mace and well... I had the AWEFUL RAIN to keep all the bad guys away.
Yup that's right.,, it DOWN POURED for about the first half of my run. It decide to start about 1 mile in to my run and was down about mile 9! Lucky me :) To be completely honest, I really don't mind it. I ran my first Marathon ( Portland) last year in the pouring down rain. All you need is a hat. I am sure I looked rather ridiculous to most people who were in their nice warm cars and homes. That's okay. I actually remember feeling good about it and a few times it dawned on me, maybe I inspired someone to at least go to the gym for the day..... MAYBE!
This was the first time I had run that far with out someone with me... I was slightly nervous. When you are running long distances all sorts of things can happen to you; not only all the physical stuff but there is a whole bunch of mental things that can happen to. Nothing to major as long as you are smart with your fluid and food intake (before and durning) your run. For example on one of my last long runs before the Portland marathon around probably 22 or 23 miles. Zak was riding his bike with me the way he described what happened was an "emotional roller coaster" I am serious I went from being really Mad, to really sad to really Happy all in a matter of about 5 minuets." I believe I at one point said "talk to me" he asked me a question really to just start conversation and I responded with a loud "NO, you have to talk to me, tell me a story". As you can see nothing to major but it can be an issue if you don't take care of yourself. Everyone reacts very differently and needs a different amount of fluids and food for their runs. The little emotional Roller coasters can even happen on shorter runs. I think that has a lot to do with the endorphins. One of the things that can cause this is a lack of sugars and everything else your body needs to function ( this is on the longer runs). I know very very little about this part of running and training. Perhaps I will find a guest writer to share some more information on this topic. To prevent weird stuff from happening to you mentally and physically people will drink water, gatorade and also have "GUS" or different kind of bars and all sorts of other things that I am not familiar with. These all help replenish what you loose during a long run.
Sorry I went off topic. Back to my run... because I was running it by myself I wanted to make sure I had enough of everything. my half way point was my dads office. I gave him one of my drinks so he would have it ready for me when I got there. As you can see long runs take A LOT of planning. It's not something you can just go do. Since I am training I am playing with different things. For ex. When I ran Portland. I would start at Mile 6 with a half of a banana then miles 9 a Gu then then mile 12 the other half of a banana and I think you get the point. Carrying Bananas is not the most convenient thing especially during a marathon and when you are running by yourself. So for this run I had my GU's and a few Cliff bars. I also started out with 14 OZ of water and 14 OZ of gatorade. Then was able to refill at dads office. It worked out GREAT! The night before Mom, Dor and I went to a little Italian restaurant in Talent. I eat a delicious plate of Spaghetti! For Carbo loading :) There are 2 times I don't feel guilty about the amount of food I eat. Before a long run and after a long run.
The other thing I was trying to focus on was not starting out to fast. You know where you hear about people "hitting the wall" ONE of the many things that can cause that is starting out to fast :). It's all about pacing yourself. You all know I am a fan of the Run/ Walk method and that helps a lot. Here is a little fun fact about my Portland Marathon... The last 6.2 miles I passed 327 people and only 2 people passed me! Thats a GREAT MARATHON! It all had to do with that first half of the marathon. I really paced myself.
Unfortunately it's been a week since this run so I don't remember the specifics about it other then I ran in in 3 hr 13 min. and I had planned on running 17miles and did 18 miles instead. Which means it was a GREAT RUN! I'll post a more detail description of a long run as soon as I am done with next one!
In the mean time... any suggestions on topics I should write about :)?
Thursday, March 10, 2011
Traveling...
It's hard to travel and still eat healthy or maintain your usual work out routine! I love love traveling and my favorite place to go is "home" I love being back in Southern Oregon with my wonderful family! SO.... here are just a few quick things that I am trying to do while at home...
First of all PLAN PLAN PLAN!... at least a little. I plan my work outs for the week when I am going to be home. I also will let everyone that needs to know have a clue of my plan. I always feel a little overwhelmed when I am home visiting I want to make sure I have a chance to spend time with every... SO I find it best to plan.
I am lucky my mom will also call and see what I "need" food wise. She makes a point to get some of the staples that I eat at home. Zak and I will also bring some stuff to. Don't be afraid to bring stuff that you eat on a regular basis. Zak and I drive over night so we will pack a cooler with food as well. It also helps so we don't stop at a easy fast food restaurant when we get hungry.
Before we leave I will make a list to make sure I remember to bring all my work out stuff... I find it easier to make excuses to not work out if I forgot something.
When we go out to eat the general rule applies, just be smart about what you order. Don't be afraid to ask for special request, like egg whites, no butter things like that. If I eat out for breakfast I do my best to eat the rest of my meals at home and will also make sure one of those meals is really healthy and good. I still make sure I have snacks when we are out and about. It makes it so I don't buy food because I am hungry.
unfortunately the weather is sort of icky at the moment but try to do activities outside with your friends and family.. Like hikes, walk, runs. Include people around you in your works outs. I am sure they would love to see what you are doing. Who knows... maybe you can motivate someone.
So what do you do when you are not home and staying in a hotel?? To be honest.. I haven't done alot of traveling other places. However... I would definitely try to make sure there is some sort of work out equipment. When Zak and I went to Denver we stayed right next to a bike path so I made sure utilize that.
I am sure I have more tips and tricks... however it's a bit late and I am beat so I will make sure I will write more on this issue later! Have a fantastic night!
First of all PLAN PLAN PLAN!... at least a little. I plan my work outs for the week when I am going to be home. I also will let everyone that needs to know have a clue of my plan. I always feel a little overwhelmed when I am home visiting I want to make sure I have a chance to spend time with every... SO I find it best to plan.
I am lucky my mom will also call and see what I "need" food wise. She makes a point to get some of the staples that I eat at home. Zak and I will also bring some stuff to. Don't be afraid to bring stuff that you eat on a regular basis. Zak and I drive over night so we will pack a cooler with food as well. It also helps so we don't stop at a easy fast food restaurant when we get hungry.
Before we leave I will make a list to make sure I remember to bring all my work out stuff... I find it easier to make excuses to not work out if I forgot something.
When we go out to eat the general rule applies, just be smart about what you order. Don't be afraid to ask for special request, like egg whites, no butter things like that. If I eat out for breakfast I do my best to eat the rest of my meals at home and will also make sure one of those meals is really healthy and good. I still make sure I have snacks when we are out and about. It makes it so I don't buy food because I am hungry.
unfortunately the weather is sort of icky at the moment but try to do activities outside with your friends and family.. Like hikes, walk, runs. Include people around you in your works outs. I am sure they would love to see what you are doing. Who knows... maybe you can motivate someone.
So what do you do when you are not home and staying in a hotel?? To be honest.. I haven't done alot of traveling other places. However... I would definitely try to make sure there is some sort of work out equipment. When Zak and I went to Denver we stayed right next to a bike path so I made sure utilize that.
I am sure I have more tips and tricks... however it's a bit late and I am beat so I will make sure I will write more on this issue later! Have a fantastic night!
Monday, March 7, 2011
Shoe Shopping
Zak and I just made it home today! We drove all night and are going to get to enjoy Zaks spring break here at home! So excited! So today I wanted to share my shoe shopping experience and also make a great recommendation for a place to get your shoes if you are interested. I went to Rogue Valley Runners in Ashland OR. Here is the link to the web site. http://www.roguevalleyrunners.com/ . They do have stores like this all over the place. There is place similar to this in Spokane too. What I really like about Rogue Valley Runners is there is a treadmill and they video tape you running so they can watch how your feet are. Based on that they help you find a shoe that is perfect for you! I looked over the website and found some great information on the owner of the store! he definitely know his stuff! Don't be afraid to get fitted for a shoe then go home and do some research on the shoe! In fact.. I recommend it! The places that I have encountered don't work on commission so you are fine to think about the purchase. My advice.. BE PICKY! It's okay to take your time when it comes to shopping for your running attire especially your shoes! If you are not happy with your shoes then I GUARANTEE no matter the length or distance you will be miserable! The best part about these shoes is I a really really looking forward to my run tomorrow! I am going to try to be better at blogging this weekend so I can hopefully give you some tips and tricks on how to make it through a vacation!
Enjoy!
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