Good Life 5k race recap and why getting injured may have been one of the best things that could have happened to me…

 

17 weeks. 119 days. That’s how long I went without toeing the line of a single race. Anyone who knows me as a runner – knows that’s a darn long time. I can still remember the twinge that took me over the edge. The moment I knew something was wrong. January 11th. I was finishing up the cool down of an otherwise good pre-dawn treadmill workout. I had decided to bring it inside due to the dark and cold temps. Out of no where, I felt a sudden pain behind my right knee. I tried to run through it as many of us mistakenly do. But this pain was too much. I shook it off – no worries I thought – I was done with the workout and it’d probably go away later. I finished up my morning routine – but the pain continued to linger.

Flash forward 3 weeks. This had been the longest I had been down and out and to be honest, it was depressing. I had a sprained hamstring and, per my MD, very weak hips and a somewhat severe case of pelvic tilt. A video gait analysis confirmed everything the MD said and then some. I run funny (which I know) and had been getting away with it for years. But it finally caught up with me.

I cried. I cried a lot. And I got even more depressed. I watched countless running friends prep for, race and PR big races while I could barely run a mile without pain. I was jealous. I had to block running posts and updates from my news feed. It was that bad. I had a lot of pity parties. Why me? You see – the last year and a half – I’ve struggled to stay healthy. I get to about the 2 week out point from a big goal race – and I get injured. I made every excuse in the book prior to those races. But now – I didn’t have a goal race. I had to face this thing once and for all. I could not continue this cycle.

After a couple rude awakening talks with my mom and boyfriend (who both deserve a gold medal for putting up with me during that time) I woke up one day and asked myself would it be so bad if I couldn’t race again. No, it wouldn’t. I realized that both running and racing had started to feel like something I had to do rather than wanted to do. And in that moment I knew that I had burned myself out. I actually had started to dread racing. I hated workouts. I despised long runs.

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Strength training has made a big difference

This injury allowed me to reevaluate what I was doing. It was time to work on why I felt inclined to push myself the way I have for the last few years. And it was time to re-develop my love for running while knowing that it does not define who I am. That I run because I get to. That when I’m healthy, I’m actually kind of good at it. And because I love it–the way it makes me feel alive, provides me with a break from stress (and shouldn’t add stress) and because I love the community. This injury would not break me. And even if I couldn’t race again – I needed to fall back in love with running.

So I started slow. I went to see an AWESOME physical therapist twice a week for 10 weeks who just gets it (have an issue? go see Bethany Ure at NovaCare in Park Ridge!). She didn’t tell me to stop running once – but she gave me parameters. I slowly started to creep up my mileage. Once I could run without pain for a couple of weeks, I decided to give back to the community and started pacing runners in the Chicago Endurance Sports (CES) spring training program. I stopped looking at my watch for paces and times. That and getting back to some of the basics (new shoes, extra strength training and a real focus on post-run recovery) resulted in a re-found joy in running and the process.

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Following my first pain-free run

About 2 months after the injury, I felt like I was ready to test the waters again. I started doing some light workouts and started working with my coach, Dan Walters (DWRunning) again. At the start of the year I had set some big goals. We reevaluated those and have set our sites on a late spring/early summer 1/2 marathon and a full marathon in the fall. This will be the first year in a while I will only run 1 marathon. And I’m quite happy with that. The new primary goal – find joy in the process and stay injury free. I could already tell that my head was in a better place as I actually started to look forward to workouts and long runs again.

 

Once I had successfully completed a couple of speed workouts with no lingering pain – and actually feeling stronger than ever – I decided it was time to sign up for a race. I was nervous. What if I embarrass myself? What will people say if I’m super slow? “What if, Allison?” Dan asked. “It’s your race. Run your race.”

He’s right (as he usually is). It’s my race and it doesn’t matter what anyone else runs, says or does. If I show up, put in my best effort and finish strong – there is nothing to be upset about. If I let my nerves get to me, focus on others, and run poorly – then I only have myself to blame. I decided on the Good Life 5k a local race that I’ve always wanted to do and one that brings a lot of the Chicago running community out to race.

The day before the race I decided to run with the CES folks for their 12-mile training run. Not my best pre-race decision. But this wasn’t my goal race either. Rather it was a race to get me over my fear of racing. To remind me this was something I love to do. I spent the day before pretty relaxed. Made dinner at home and tried to go to bed early.

I slept pretty soundly and woke before my alarm. I got up and made my typical pre-race meal before heading to Oak Park with my boyfriend for the race. It was a perfect day. A bit chilly but by the time of the race it was in the upper 50s, sunny and clear. I did my warm up – 2 easy miles and a couple of 100m strides and walked around. I ran into a few people I knew and said hello. I was beyond nervous though. My hands were shaking and my stomach was all over the place. I texted my coach who encouraged me to embrace the nerves. Use them to my advantage. I took a deep breath, kissed my boyfriend and found my way to the starting line.

Unlike most races – this one was separated by gender. The woman’s race first followed by the men an hour later. I wasn’t sure how I would feel about this but as it turns out – it was great for this race since the streets are pretty narrow and it allowed the pack to thin out relatively quickly.

Even though my coach suggested lining up farther back than I was usually do, a few running friends coaxed me into the front starting area. This could have spelled disaster for me as it was a very competitive group that showed up to race that day. I recalled my race plan – to go out smooth and controlled but not guns-a-blazing – and for once I listened. The gun went off and I settled quickly in to a slightly too fast pace – but one that felt good in the moment.

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Crossing the finish line – trying not to collapse

The race itself is a blur – as it often is when I run 5ks (or any race for that matter). I made it through the first mile in about 6 minutes and change. I knew I needed to slow my roll as this was not a pace I had seen myself run in months. I settled into a more reasonable (but far from comfortable) 6:20 pace and started to employ my coach’s recommended strategy of picking runners to catch to take my mind off of the pain. A girl about 100m in front of me became the target. And I passed her at about the 2 mi mark. But after her, there was no one for a while. I tried to just push forward but it felt like the wheels might come off. And then a running friend who was spectating saw me and started cheering me on (thanks Dave!). He told me to pick up my feet and just keep going. Sounds pretty obvious – but in that moment it gave me something to focus on and that is exactly what I did.

That last 1/2 mile I clocked a sub 6 minute pace. I crossed the finish line and almost collapsed. I had tried not to set a time goal for this race. But deep down I knew I wanted to break the 20 minute mark. And I did. 19:40. Good enough for 15th female and 4th in my age group. Not my best but far from my worst. I was happy. But more importantly I was over my fear of racing and I had had fun!

Over celebratory omelets, pancakes and coffee, I reviewed the race with my boyfriend and realized the fire had been lit. I wanted more. But mostly – I want to feel like I did crossing that finish line. Strong. Fast. Joyful. 18077278_10100822044343378_7375491155167137691_o

So I’m ready for what’s next. And I’ve learned so many lessons. To never take this sport for granted. To take time for the little things because they really do make a difference. To listen to my body when it needs a break. To always run with joy in my heart. And that I am lucky – I get to run. I don’t have to – I get to (thank you Stephanie Bruce for sharing your inspiring story – which I just so happened to hear the day before my race!).

And special thanks to my love, Andrew — your support and motivation through all this has truly helped me more than you know. I couldn’t have gotten through this without you and I am so lucky to have you in my life.

Getting Back in the Kitchen in 2017 with Turkey Stuffed Acorn Squash

After indulging a little too much this holiday season, I made a resolution to get back in the kitchen more in 2017. I have way too many cookbooks. So my plan is to try a couple new recipes each week. I use recipes as inspiration. I take from them new cooking techniques and ideas and then modify them to create my own delicious dishes. The following recipe was inspired by the acorn squash recipe in the Racing Weight Cookbook. It is a hearty, nutrient rich, high volume meal and a great way to enjoy acorn squash. It not only tastes great but is super easy and will impress your guests with its presentation. I like to pair it with a spinach salad and crusty whole grain bread. After I posted the pic of this dish to Instagram, the recipe was requested by a few people – so here you go. Enjoy!

Allison’s Turkey Stuffed Acorn Squashsquash

Ingredients:

1 acorn squash

1 lb. ground turkey

1-2 cups sliced mushrooms

1/2 medium onion

1 tsp oregano

1 tsp dried basil

1/2 tsp salt

1/2 tsp black pepper

1/3 cup shredded mozzarella

Instructions

  1. Preheat the oven to 375°F. Slice the squash in half from stem to root and scoop out the seeds. Drizzle cut-side with olive oil and sprinkle with salt and black pepper.
  2. Place the squash halves cut-side-up in a baking dish and pour in enough hot water to fill the pan by about 1/4 inch. Place in oven.
  3. Roast the squash until soft and tender when poked with a fork, 30 to 50 minutes. Exact roasting time will depend on the size of your squash.
  4. While the squash roasts, sauté turkey, onion, mushrooms and seasonings until cooked.
  5. Once the squash is tender, remove from the oven and set oven to broil. Carefully poor liquid out of pan. Stuff squash halves with turkey mixture and sprinkle with cheese. Return to oven for 3-5 minutes or until cheese has melted.
  6. Remove from oven and serve!

Nutrition Information (1 serving = 1/2 acorn squash; 1/2 turkey mixture): 420 calories, 16g fat, 28g carbohydrate, 5g fiber, 40g protein

 

 

Unfinished Business: 2016 California International Marathon Recap

To recap this race, I have to take you back a few months. Back to the completion of my 12th marathon (Grandma’s Marathon in Duluth, MN) – which I unfortunately didn’t recap (likely because I wanted to forget the experience as soon as it was over). That day was one of the hottest, most miserable races of my life (second only to 2012 Boston). Following that race I was disappointed. Disappointed that I had had an amazing training block and the only thing stopping me from getting that PR was the weather. I was crushed and the first thing I did following the race was turn my focus to the next one. Unfortunately, as can be expected, going head first from one training block into another block without taking any rest, and then being thrown a bunch of life curve balls – well it didn’t exactly lead to ideal conditions to PR less than 6 months later.

Reality Bites

I don’t want to make excuses. God knows I have them for this race. The bottom line – and it’s hard to face – is I could have worked harder, trained better, been more disciplined. But sometimes life gets in the way and we have to take a deep breath and slow down.

I spent the summer attending four weddings (and unfortunately, like the movie, a funeral), traveling, moving across town and starting a new job. And attempting to fit running in when I could. By the time October rolled around I was burned out. Like really burned out. So bad that the one thing I could count on to bring me joy, help me destress and work out any problems no longer brought that. It became a burden. Another thing on my to-do list. And I grew to wonder if I’d ever find that joy again.

Burn Out

I began to dread every workout and long run and found even easy days felt like a hassle. I started to count down the days until race day. I just wanted a break. I didn’t know how to shake my mood – just that I had to keep pushing forward.

Once I started my new job and got into more of a regular day-to-day routine, the joy of running slowly creeped back. It was gradual. But day after day, minute by minute, I started to enjoy running again. Some of it I can attribute to the cooler temps of fall. And some was inspired by watching my teammates crush the Chicago Marathon. A lot was watching my coach nail his marathon debut. But ultimately, what helped the most, was changing my attitude. I would do the best I could do in each run. It might not always feel good – but I would give it my best and I would be realistic going into this marathon. Unfortunately with less than a month to go, it was too late to hope that my fitness would catch up.

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The final long run

Two weekends before the marathon, I did my last long hard effort at Busse Woods. A slightly rolling trail in the northern suburbs of Chicago. It went about as good as it could go for me. 15 miles at marathon effort with a long warm up and cool down for a total of 20 miles for the day. I felt great – maybe this could go well. I treated myself to a mani/pedi and enjoyed a rest day. Two days later I woke up early for an easy 6-mile run. I was actually looking forward to it and really liked my changing attitude. Unfortunately, less than 2 miles into the run, shooting pain from my hip down to my foot caused me to cut the run short and walk home in excruciating pain (and tears). I contacted my sports chiropractor who graciously fit me in. After 30 minutes with him, I felt better – but nowhere near able to run a mile let alone 26.2 in less than two weeks. I was crushed. I talked to Dan, my coach, and he reminded me the power of the mind. Staying positive and doing everything I can to rehab my back/butt issue, was the only way I was going to get to that finish line.

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At the finish line of the Turkey Trot with my Uber Fan

 

Thanksgiving came and went and thanks to a very supportive boyfriend and his family, I hobbled my way through a Turkey trot and a couple treadmill runs. Gradually the pain started to subside and I was able to get my last week of workouts and easy runs in. I actually felt good and even nailed my last tempo run prior to the race.

Race Weekend

Heading into race weekend, I was full of nervous excitement. I enjoyed my shakeout run with my uber fan (boyfriend) followed by a quick stop at the expo and team lunch. We went back to the hotel after lunch and really enjoyed the rest of our lazy Saturday in California. Our team dinner came with more words of encouragement from our fearless leader and an early bed time.

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Pre-Race at the Expo

I awoke race day rested. For once. Typically sleep is hard to come by the night before any race – but especially a marathon. I was thrilled. I showered, at my pre-race meal and was off to the bus with my team. We enjoyed the quiet bus ride to the start. The race is a point to point race – from Folsom, CA to downtown Sacramento. We made our way to the port-o-potties. Let me tell you – these race directors are clearly runners. I don’t think I’ve ever seen that many in one place before.

 

We started our dynamic warm ups and tried to stay warm. Conditions were absolutely perfect for running – upper 30s to low 40s at the start and anticipated mid to upper 50s at the finish with barely a cloud in the sky. I decided I should use the bathroom one more time and realized I might not have enough time. Thankfully I did but had to sprint to the bag check – which was the likes of a mosh pit – then up to the front of the start line.

Let’s Do This! #TeamNoHeadLamp

I planned to start right behind the 3 hour group and attempt to negative split – go out in the 6:55-7 min/mile range then try to cut that down at the half mark. The anthem was sung, I lost my throw away shirt and we were off. The whole first 6 miles feels like a blur. I felt beyond amazing. My legs felt strong and I was keeping the pace in the easy range – well at least for the 2 miles. Then miles 3 and 4 I dropped closer to 6:40. I knew I couldn’t maintain that and slowed my roll. 5-10 continued in the 6:55-7min range and I was feeling great. I saw my coach and uber fan and smiled away.

Somewhere in between miles 4 and 6 I noticed a blind runner with a couple guides running about my pace. They were engaged in a pretty entertaining conversation so I latched on to them to take my mind off the race a bit. As we jogged along, I laughed along with their jokes and was inspired by this runner and his guide. Come to find out the guide was Scott Jurek! Pretty cool to say I ran about 10 miles with the Eat & Run author.

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Around mile 17

Half Way Still Means Another Half To Go

 

As I neared the half way point, one thing that started to catch up with me were the rolling hills. Going into the race, we knew it would be net downhill and a fast course – but that there would be a few hills. Well that was no joke. While the uphills weren’t too steep, the downhills started to just destroy my quads. And my legs started to feel it. I started to get into my head after mile 15 and it was all I could do to get through each mile. I had to break up the race into 2 mile increments. It’s amazing the mind games you play with yourself during a marathon. At 18, my butt/back started to remind me of the pain I was in a couple weeks prior. I really struggled through 22. At one point trying to cover up my watch – and even considering taking it off and giving it to my coach. Just before mile 20, I saw my uber fan and this time instead of a big smile, I told him ‘no pictures allowed’ and did my best not to cry.

As we made our way into the city, I realized – regardless of the time – I would finish this race. I would be ok. I started to recall the pre-race motivational text our fearless leader and coach shared with us – something about how Rob Krar runs his ultras without a headlamp — ensuring he finishes before dark. There was no turning back. If Rob Krar can run without a headlamp, I would finish this race. I didn’t need a headlamp. And I would finish with a reasonable time AND without stopping. I started to feel strong again and pick up the pace. I started to pick people to pass – and I did. I turned the corner and saw the finish line, my uber fan waiting for me, and I sprint to the finish – and almost collapsed in the arms of the volunteers handing out medals. I was so happy to be done running. I embraced my boyfriend (uber fan) and we made our way to the bag check. At this point, my legs felt like complete crap. I couldn’t control the muscle spasms and had to sit down. I started to cry as my boyfriend handed me my bag. His first time watching one of my marathons – I cannot begin to tell you how thankful I am and was in that moment to have him with me. His support – and encouragement – all those early mornings and moments when I know I was a lot to handle – well he deserves a gold medal. Needless to say – we both enjoyed that post race beer and celebration of a tough couple of months leading up to this race.

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Finish line smiles (and free beers!)

Gratitude

 

While it wasn’t my best race — it was so hard fought and one of the most humbling experiences I’ve had in a long time. I’m fired up for 2017. I left a lot of unfinished business out there on the roads this year. And now that my life is in a great place, I can’t wait to see what the future holds. But first – I’m taking a couple weeks off – enjoying some R&R – so I can start the New Year fresh and in the right mindset.

It’s amazing what the human body is capable of. Special thanks to all the support, well wishes and encouragement I received from friends, family, my coach/teammates at DWRunning and especially my uber (and super) fans. You are what helped me get to that finish line with a smile on my face. Here’s to a New Year with new goals, dreams and aspirations!

Practice Makes PRs: bRUNch Recap and Recipes

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Post fun run — fueling up!

Yesterday I hosted a great group of runners for a fun run with DWRunning followed by brunch that included a bunch of my favorite pre-, post- and during workout fuel options. Since I didn’t have copies of every recipe for individuals to take home, I wanted to include them all here for easy access. I’ve also included a couple of anecdotes as well as to why they work for me and my rationale for why they make great runner fuel. The biggest take away from yesterday? Runners like to eat, are hungry for nutrition knowledge and this type of event is a ton of fun for me to offer because it combines 2 things I’m very passionate about – running and food – and especially feeding others! Hope all that attended enjoyed (and learned a little something too!) and be on the lookout for future events like this in the next few months!

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Discussing the ins and outs of race day nutrition

 

Energy Bites: great for pre- or immediately post run. I’ve even known a few people to freeze and take along on longer workouts for mid-run fuel.

Raspberry Oat Scones: easy to make breakfast on the go or mid afternoon snack option. I used gluten free flour. From the Racing Weight cookbook.

Kodiak Cakes Pancakes (go for the protein cakes if planning to eat post workout): followed the instructions but used unsweetened almond milk instead of water to give added flavor, vitamins and minerals.

Overnight Oats: a favorite post run meal or pre-long run/workout fuel (just make sure you allow enough time to digest). Also great grab and go option.

Egg Frittata for a Crowd:

Veggie (serves 6-8)

1 zucchini, diced

1 summer squash, diced

1/2 a large sweet onion

1 medium red pepper, diced

1-2 cups mushrooms or other desired veggies

12 eggs

2 cups cheese (Italian mix or mozzarella/parmesan blend), finely shredded

Instructions:

  1. Preheat oven to 350.
  2. In a large sauté pan over medium heat cook veggies in about 1 Tbsp olive oil until tender.
  3. Coat 13×9 inch pan with cooking spray. Add cooked veggies to pan and let cool.
  4. Whisk eggs in medium mixing bowl. Add a dash of salt and pepper. Add cheese and mix to combine.
  5. Pour over slightly cooled veggies and make sure evenly distributed. Bake for 10-15 minutes or until eggs are set and slightly brown on top.
  6. Remove from oven and let sit for 2-3 min to cool slightly then cut into squares and serve.

‘BLT’ (serves 6-8)

1-2 cups baby spinach

2 roma tomatoes, sliced

1 lb bacon, cooked and chopped

12 eggs

2 cups cheese (cheddar), finely shredded

Instructions:

  1. Preheat oven to 350.
  2. Cook bacon to likeness. Let cool and pat dry. Chop into bite size pieces.
  3. Coat 13×9 inch pan with cooking spray. Add spinach. Top with sliced tomatoes and bacon.
  4. Whisk eggs in medium mixing bowl. Add a dash of salt and pepper. Add cheese and mix to combine.
  5. Pour over slightly spinach/tomato/bacon mixture and make sure evenly distributed. Bake for 10-15 minutes or until eggs are set and slightly brown on top.
  6. Remove from oven and let sit for 2-3 min to cool slightly then cut into squares and serve.

Toast station:

Top a whole grain bread with a variety of toppings. My favorite go-to bread brands are Angelic and Ezekial (usually found in the freezer section – both brands can be found at Mariano’s). Toast is great for snacks or pre/post workout. Toppings included a variety of nut butters, avocado, chia and hemp seeds. My goal for every snack or meal: complex carb (bread), healthy fat (avocado, chia, hemp, nut butter) and protein source (nut butters).

Yogurt Parfait Bar:

Look for brands of yogurt with very little added sugar (or just get plain and sweeten yourself with honey or agave). My favorite is Siggi’s plain or vanilla. I use it in everything! Top with low sugar granolas (two brands I’m loving right now are Viki’s and Milk and Honey). Other mix ins: fresh fruit, flaked coconut (look for unsweetened), a small portion of chocolate chips, chopped nuts, and chia or hemp seeds.

Smoothie Station:

I love smoothies because often after hard workouts, I have very little appetite yet I know the importance of getting quality fuel asap in an effort to speed up recovery. So I have turned to smoothies. I add a scoop of protein powder (more on those in a future post) to a big handful of spinach, about 1/2 cup frozen fruit and coconut water or almond milk and blend. If it’s going to be a meal replacement, I’ll also add chia, nut butter and/or oats. It’s an easy way to get calories in when I don’t feel like eating and a refreshing post-run option to boot. Here’s a helpful handout I made for Mariano’s on smoothies to help guide you on how to make a better one.

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Looking like I’m reading to the class with Coach Dan from DWRunning in the background

Are you interested in attending a future event like this or maybe even a more tailored, one on one session with me? Be sure to like my Facebook page to stay in the know of all my upcoming events and/or shoot me a line here to inquire about additional services that I offer.

 

 

 

 

 

 

 

Shamrock Shuffle 8K – Trust the Process to Realize what you are Truly Capable of

This is a delayed post. Life has gotten in the way of being able to post more frequently. But since this race was one of the highlights of my running life – I have to recap it the best I can. I hand wrote this a couple days after the race and revisiting it has reminded me how far I’ve come – both emotionally and physically – with my running.

Before the Race

The week leading up to the race I had a nervous energy similar to what I experience before marathons. Knowing that this was my big goal race for winter I wanted to do well. I not only wanted to do well, but I wanted to make heads turn. I wanted to show people how hard I worked for this and that I wasn’t just a weekend runner anymore. So I took that week very seriously. I slept at least 8 hours each night. I ate very clean. I eliminated alcohol of all kinds (a cold beer with friends after a tough day is one of my biggest vices) and I attempted to calm the nerves by throwing myself into work, cooking, and running the remaining training runs I had on my schedule. The day before the race I even turned down plans with friends for a very low key, off my feet day. Remember – this is an 8k – why was I so nervous about this? Because short distances (less than a 10 mi race) have never been a strength of mine. And this was all I had been focused on since January. I didn’t want to let myself down or my coach and I knew I was as ready as I could be.

During the week I touched base with my coach, Dan Walters, who believed I was capable of breaking the 30 min mark. My 8k PR was just under 32 minutes. I thought he was crazy. Although I knew I was capable of a new PR – I wasn’t so sure about the 30 min mark. It was ambitious – but he believed in me – so I believed in him and trusted his guidance. All I knew was I’d do my very best to cross that finish line as fast as I possibly could. It was going to hurt. Dan sent us a link to view a scene between a boxer and his coach prior to the race. In it the coach screams at the boxer – motivating him to fight one more round. He tells him – this is going to hurt – but who the heck cares – we are firemen. That was how this 8k would feel and I had to mentally accept that and move past the pain at miles 3 and 4 and just push as hard and as fast as I possibly could. That mantra ‘we are firemen’ played over and over in my head during the last 2 miles of the race.

The Race

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Pre-race superstition – race day outfit ready to go the night before

I woke up before my alarm and was surprisingly calm. I had slept really well and was ready to go in a matter of minutes. I made my usual pre-race breakfast (oatmeal, banana and a scoop of almond butter), grabbed my coffee and made my way to the bus to commute down to the area we’d planned to meet before the start. As it got closer to the start, the nerves really started to set in. I just wanted to get this thing done. We did our shakeout as a team and as per usual I jogged a bit faster than I probably should have but it was only a couple miles. We changed into our racing gear and made our way to the start line. After a couple more strides to shake out the legs, we battled crowds to get into the corral about 15 minutes before the start. Once in the corral I saw so many from the Chicago running community that I knew — I was somewhat distracted from my nerves while saying hi to everyone. I was surrounded by my running family and this was our day. It was going to be great and awful all at the same time. I really reflected on how much had changed in the last 3 years and how much I absolutely love this city and these people. I was ready.

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Digging deep and passing people up Mt. Roosevelt

After the gun went off I wish I could say I remember every detail – but to be honest, I don’t. It was a blur. I settled into about a 6:05 pace for the first mile. I passed a few people and felt strong and controlled. I ran with a couple other folks that Dan coaches that were also looking to break the 30 min mark. As we approached the 5k mark, the 6:05 pace really started to set in. I hit the 5k at exactly 19 minutes – only 15 seconds off my PR – I started to wonder if I should back off a bit. The fatigue started to hit my legs. They burned. My lungs burned. Everything in my body told me slow down. And then I remembered ‘we are firemen’ and I shut down the negative thinking, listened to the crowds and surged forward.

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Finish line pic – Colleen right in front of me!

I hit the 4 mile mark and reminded myself that in 6 minutes this would all be over and I was going to be very close to hitting 30 minutes. I dug deep and started picking people to catch. I’ve tried this in other races and it doesn’t always work. But today, it did. Not only did I start catching and passing individuals but I did so on Mt. Roosevelt – where in the past – I’ve all but walked up the hill (during the marathon). As I passed 2 females up the hill and turned onto the home stretch I could see the finish line. I kicked it into high gear. Never have I felt so strong at the finish of a race. I gave those last few meters all I could — attempting to catch my teammate Colleen who I have raced with a couple times and am always just seconds behind. I closed the gap significantly – finishing just 3 seconds behind her and with a brand new big PR – 30:37! It wasn’t 30 minutes – but with the wind at mile 3 I couldn’t be happier with this time. As I started to walk through the finish area I ran into my coach (who also raced that day) and practically collapsed in his arms. I was spent – I had given it everything I had. He congratulated me on a job well done, we ran into some more Chicago running friends and we all walked together back to grab our gear and head home to freshen up before celebrating our success that afternoon.

After the Race

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With one of my favorite running buddies – Jolice!

Following the race celebrations I went through a period of mild depression. I’m not sure why – but my theory is the huge build up for one event and then it comes and goes – and even though I did well – can result in a, ‘well now what’ feeling. What helped me through it? Focusing on finding my joy in running and identifying and changing my mindset for the next goal. Grandma’s marathon in June. A distance I’m much more comfortable with. After a few days, my mood improved and I started to feel reinvigorated and super focused on the long term goal.

This race and new PR could not be possible without Dan and the DWRunning team. His and their encouragement and motivation helped me realize what I’m truly capable of. He has taught me to trust the process. To take each week as it comes and each workout as it is. To identify what it is I want and to go after it. It’s not easy. It comes with sacrifices. But if you work hard you will reap the rewards of your training.

 

Chicago Flower and Garden Show Recipes

fg 1
Post presentation selfie from the Garden Gourmet stage

Today I had the awesome opportunity to share two of my favorite recipes and my top tips to help you shop, live and eat well with Chicago Flower and Garden Show attendees. I was the featured ‘chef’ at 11:30am on the Garden Gourmet stage. All I can say is despite being super nervous before hand, I had a blast sharing my knowledge and food with this audience. Since I had a bunch of inquiries for the recipes – I wanted to re-share them here so you all could easily reference as well as a couple of my tips. Enjoy!

Carrot Pecan Energy Bites

These are actually my coworker’s recipe – that I’ve adopted and modified many times. They may a great snack pre- or post-workout and are easily stored in an airtight container in the fridge for up to a week. I love making a big batch and sharing with friends after long runs. My other energy bite recipe is a bit more indulgent – but also delicious. Check it out here: https://runningrdn.wordpress.com/2014/07/09/peanut-butter-energy-bites/.

fg 2Ingredients:

  • 3/4 cups oats
  • 1/4 cup pecans, chopped
  • 1/2 Tbsp ground flax seed
  • 1/3 cup almond butter
  • 1 1/2 Tbsp agave nectar or honey
  • 1/8 tsp cinnamon
  • 1/3 cup grated carrot
  • 1/3 cup dried tart cherries
  • 1/4 cup ground pecans

Directions:

  1. Blend together in a food processor: oats, pecans, cherries, grated carrots, and flax seed.
  2. Pulse in the almond butter, agave or honey, and cinnamon until combined.
  3. Spray hands with cooking spray and roll mixture into balls – about 1 Tbsp/bite.
  4. Role bites in ground pecans then place in air tight container. Cover and refrigerate for at least an hour before serving. Bites keep in the refrigerator for about 1 week. Makes about 20-30 bites.

Nutrition Info per Bite: 50 calories, 3g total fat, 0.3g saturated fat, 3 mg sodium, 4g carbohydrate, 1g fiber, 1g protein

Farro, Kale, Citrus and Avocado Salad with Citrus Vinaigrette

I love this salad. It contains all my favorite winter fruits and veggies and really adds a punch of citrus flavor to the plate. Serve along side salmon, chicken or other protein and you’ve got a complete meal. Or have alone as a main course (as I often do for lunch). As a side, this serves about 4-6 or on its own – about 3-4.

Ingredients:farro salad

  • 3 cups kale, cleaned well and chopped into bite size pieces
  • 1 blood orange, peeled and cut into wedges (a regular orange can be used if blood oranges are unavailable)
  • 1 grapefruit, peeled and cut into wedges
  • 1 avocado, sliced
  • 1/2 cup chopped hazelnuts, toasted
  • 1 cup cooked farro
  • Citrus Vinaigrette (see recipe)

Directions:

  1. To cook farro, place ½ cup uncooked farro in about 2 cups of water (to add more flavor, you could use vegetable or chicken broth).
  2. Bring to a boil then lower heat and simmer for 20 minutes. Drain any excess water.
  3. Assemble dressing (see separate recipe). In a large bowl, pour half of the dressing onto the kale and toss/massage well to coat the kale.
  4. Toss the sliced oranges and grapefruit with the kale along with 2/3rd of the toasted hazelnuts, avocado and cooked farro. Make sure everything is combined.
  5. Garnish with the remaining hazelnuts and drizzle over additional dressing, if desired.

Basic Citrus Vinaigrette

(makes just enough for salad)

Ingredients:

  • 1 small shallot, finely chopped
  • 2 Tbsp olive oil
  • 2 Tbsp white balsamic vinegar
  • 2 Tbsp lemon juice (from about ½ a lemon)
  • 2 Tbsp orange juice
  • ½ teaspoon lemon zest
  • Kosher salt and freshly ground black pepper

Directions

Combine first 6 ingredients in a small jar or medium bowl; season to taste with salt and pepper. If using a jar, shake to blend. If medium bowl, whisk until combined.

Do Ahead: Vinaigrette can be made/stored for 1 week. Cover and chill. Shake before using.

Nutrition Info (1/5 of recipe with dressing): 304 calories, 6.6g protein, 18.9g fat, 31.8g carbohydrate, 7.7g fiber, 9mg sodium

My Latest Breakfast Obsession: Overnight Oats

One of the things I emphasize with clients and strive to do personally is get a good breakfast every day. My criteria? It must contain protein – at least 15g – as well as a source of complex carbohydrate (like oatmeal, whole wheat toast, or whole grain cereal), a decent amount of fiber (5 or more grams) and a source of healthy fat. Why? Besides starting your day off on the right foot, this combo is sure to help bridge the gap between breakfast and lunch without feeling the need to snack or visit the vending machine.

My current breakfast obsession is overnight oats. I’ll admit, I’m a little late to the overnight oat party. I’ve seen pics and recipes from friends and colleagues posted to Pinterest, Instagram and Facebook for years without actually trying it myself. But once I did, I was hooked. What could be better than waking up, opening your fridge and having a no fuss, already prepared breakfast ready to go? And it meets all my criteria for a good breakfast! Here are 2 variations that I’ve created and love. They are also the perfect post- AM workout or pre- long run fuel. Enjoy!

Almond Butter Banana Overnight Oats

Makes 1 serving

Ingredients:

  • 1/2 cup of oats
  • 1/4 cup of low or nonfat vanilla yogurt (I prefer Siggi’s because it has more protein/serving than sugar)
  • 1/2 cup nonfat/skim milk (suggest Fairlife for an extra dose of protein)
  • 1 tsp chia seeds
  • 1 Tbsp almond (or other nut) butter
  • 1 medium banana, sliced
  • 1 tsp sliced almonds

Instructions:

  1. Mix together oats, yogurt, milk, chia seeds, and almond butter in a bowl then pour into glass or jar (suggested vessel: mason jar)
  2. Top with sliced banana
  3. Cover and place in the fridge overnight
  4. In the morning, remove from fridge, mix and add additional milk, if desired
  5. Top with sliced almonds and serve

Nutrition Information*: 485 calories, 18g protein, 15g fat, 74g carbohydrate, 10g fiber

Lemon Berry Overnight Oats

Makes 1 servingovernight oats

Ingredients:

  • 1/2 cup of oats
  • 1/4 cup of low or nonfat vanilla yogurt
  • 1/2 cup nonfat/skim milk
  • 1 tsp chia seeds
  • Juice from about ½ a lemon
  • 1 tsp lemon zest
  • ½ cup frozen berries (like blueberries, strawberries, blackberries, etc.)
  • 1 tsp sliced almonds
  • Drizzle of honey, agave or sweetener of choice (to taste/as desired)

Instructions:

  1. Mix together oats, yogurt, milk, chia seeds, lemon juice and zest in a bowl then pour into glass or jar (suggested vessel: mason jar)
  2. Top with frozen berries
  3. Cover and place in the fridge overnight
  4. In the morning, remove from fridge, mix and add additional milk, if desired
  5. Top with additional thawed berries, almonds, sweetener (if desired) and serve

Nutrition Information*: 353 calories, 17g protein, 6g fat, 61g carbohydrate, 10g fiber

*Nutrition information obtained using: US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory. USDA National Nutrient Database for Standard Reference, Release 28. Version Current:  September 2015.  Internet:  http://www.ars.usda.gov/nea/bhnrc/ndl