Weekly Workouts 4: Having to pee at yoga is no fun.

Haha I will get to my title in a minute! Here is my weekly workout recap!

Monday:

Even though I got out of work late again- I still got in my full body weight lifting in before Spin!

Warm-up: Split Jacks, Reverse Lunge with Reach Backs, Walking High Knees

Core: Wide stance plank with leg lift 3×12, Swiss-ball jackknife 3×12

Glues & Hams: Lateral Band walks across the room and back 3×12

Upper Back: Rear Lateral raise with 15 lb. Dumbbells 3×12

Quads: Leg Press Machine 3 x12 at 100 lbs. Leg Extension Machine 3 x 12 at 90lbs.

Chest: Neutral Grip Dumbbell Bench Press 3 x12 at 17.5 lb. dumbbells

Triceps: Bench Dips 3×12, EZ Bar Skull Crushers 3 x12 at 30 lbs.

Then a sweaty spin class!

Tuesday:

It was a gorgeous day!! Almost 80 degree weather- I will gladly take it! So I decided to head to the track for speed work!

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2.5 mile warm up

Ladder Workout: 1 lap at threshold pace, recover, 2 laps at threshold pace, recover, 3 laps at threshold pace, recover, 2 laps at threshold pace, recover, 1 lap at threshold pace.

2.5 mile cool down

8.25 total miles :-)

Wednesday:

Headed to the gym after work:

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Warm-up: jacks, walking knee hugs, side to side lunges

Core- Side Plank with Reach under 3×12 each side, V-ups 3×12

Quads- Barbell Squat with heels raised 3×12, Barbell Side Lunge 3×12 (this was tough!!)

Lats- 30 Degree Lat Pulldown 3×12, Regular Lat Pulldown 3×12

Glutes & Hams- Swiss-Ball Hip Raise and Leg Curl 3×12, Swiss-Ball Reverse Hip Raise 3×12

Shoulders- Cable Exertional Rotation 3×12, 45 degree Cable Exertional Rotation 3×12. A trainer at the gym saw me doing this and gave me advice to use a towel between my arm and core to give myself some more stability when doing this exercise.

Biceps- Isolated Bicep Curls 3×12, Standing Dumbbell Curl 3×12

Thursday- Gorgeous 8.5 Miler

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 Friday- Sweaty Body Pump & Spin

Saturday- A GLORIOUS 16.5 miles!!!

I went out thinking I would do 14/15 but I had the stamina and felt great so I went for it. I cannot believe that I have the stamina and my body can run that far.

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I started at around 7 and saw the gorgeous sunrise. The weather was beautiful, perfect tank and shorts weather.

I got to test my Chocolate and Peanut butter Gu along the way and it was delicious, I will def be buying that flavor again.

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Fabulous Long Run Saturday!

Sunday:

10 Minutes of Foam Rolling:

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75 Minute which really was like 85 Minute Vinyasa Yoga in which I had to pee really bad in the middle and got up to go when they were doing handstands. Thank god I decided to go pee since the woman went way over! Haha sorry for the TMI, I know you all care!

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I hope you all enjoyed your weekly workouts!

What was your favorite workout this week? My 16.5 Miler and my Speed Work on Tuesday!

What is your favorite GU Flavor? Peanut butter, Chocolate Peanut Butter and Salted Caramel for me!

 

 

 

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WIAW 5: Breakfast, Lunch, Dinner, and I’m a Winner!

Happy WIAW Readers! Thanks again to Jenn for hosting the Weekly Link-up!

I am going to spice things up today and break my post by meals!

 Breakfasts:

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Pumpkin Overnight Oats

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Cinnamon Raisin Overnight Oats

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Kale, Raisin, Laughing Cow Swiss Omelet and a Sweet Potato on the side

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Post- Staten Island Half Omelet: Broccolini, Proscuitto, Gruyere Cheese and Rosemary Hashbrowns and Chocolate Milk on the Side

Lunches:

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Meal prepped salads: grilled chicken, shredded carrots, tomatoes, avocado, garbanzo beans, grapes, and spinach with sweet potato on the side.

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I went to a workshop so I had a chance to go out for lunch for a change with some colleagues! So nice to have time to actually sit down and eat lunch and not shove a salad down my throat in 10 minutes ;-) I got a chicken, roasted peppers, and mozzarella whole wheat wrap and it came with a side salad. They also gave us free garlic knots to start the meal!

Dinners:

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You must try this recipe! Cook Mirepoix mix (from TJs- carrots, onion, and celery already chopped) in a pan with oil, then add mushrooms and let them cook. Next add chopped up canned artichokes, one diced apple, and 5 Laughing Cow Swiss Cheeses. Then add two packages of TJs Italian Chicken Sausage. Pour mixture over quinoa. Makes 5 servings!

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Post-Post Staten Island Half Dinner at the Diner in my parent’s town: Grilled chicken, Portobello mushrooms, spinach, roasted peppers, and mozzarella in a whole-wheat wrap with a side salad.

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Dinner out with my BFF Kathryn (hey girl- she reads this! :-) ) The Manhattan Salad from Grand Lux: Beets, Potatoes, Lentils, Chicken, Cheese, Avocado, and other random veggies- pure deliciousness and great company for a night out!

 Desserts:

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TJs Harvest Blend Tea with Arctic Zero Salted Caramel, Pumpkin, Almond Butter, and some Kashi Go Lean Sprinkled in

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Arctic Zero Orange Dream, Pumpkin, Coconut Peanut Butter, and some Kashi Go Lean Sprinkled in

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Dates with Coconut Peanut Butter and TJs Harvest Blend Tea

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Artic Zero Strawberry (new to me flavor that I bought at Shop Rite since I am almost through with my stash!), Kashi Go Lean Crunches, a TJs chocolate covered banana, strawberries and almond butter.

OH and because I won ANOTHER giveaway, this one from DErunnerNIAL, I have to show off my prize! 30 Balance Bars! I haven’t tried them yet because I just got them tonight but I will be sure to update you on how they taste!

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Be sure to check out what everyone else is eating today!

 

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Staten Island Half Recap: Big PR!!

Yes!! I PRed and I am running the 2015 NYC Marathon (and the 2015 NYC Half!!)

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So here is my recap!

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All my stuff laid out the night before.

I woke up at a normal time (5am) because I decided to drive to Staten Island instead of dealing with the ferry, etc.

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I left my apartment around 6:30 and got there by like 7:20. I parked in a Parking Garage and hung out there until about 7:40 to stay warm.

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Cold car selfie! My eyes look kinda creepy haha!

I then headed to the Yankee Stadium (minor league) and waited on a super long bathroom line. I kept getting funny looks and I realized it was because I had a Mets beanie on (haha that I planned to throw away) in a Yankee Stadium. I also wore a long sleeve tee and gloves to throw away (thanks Dad for advising me to do this haha).

I got to my corral around 8:15 and I was glad that I brought those throw aways, it was chilly! I ditched my shirt before we started but kept the hat and gloves until about Mile 1.

The course is an out and back race which is great mentally because you have a good idea of what to expect on the way back. There were only a few hills so it was really a great course.

I saw that I ran the first mile at 9:32 and knew that I could maintain that pace so I kept it up.

Here are my splits:

9:32

9:04

9:16

9:18

9:09

8:50

9:03

9:10

9:12

9:23

8:54

8:33

8:41

BOOM! 1:59:58. I secretly had been wishing to finish under 2 hours but didn’t really want to say it out loud! I cannot believe I did it! My last half marathon (in May) I finished in 2:17:43! I cannot believe how much of my time I shaved off!! I really attribute it to all my speed work!

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I said my mantra “Hills make us stronger” up every hill and the last 3 miles I told myself I was doing this to finish strong to get into the Marathon! (not that I needed any time but just saying the faster I finished the quicker I would get to the finish!)

My watch also says I ran my fastest 5K and 10k:

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Finisher Pics:

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Beautiful Medal:

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Post Race Brunch with my family in Jersey City:

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Chocolate Milk, Broccolini/Caramelized Onion/Proscuitto/Gruyere Cheese Omelette and some amazing home fries on the side.

What an amazing day! I feel so blessed to have come so far.

I am running the 2015 NYC Marathon.

Here I come!!!!!

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Weekly Workouts Part 4!

Hello Readers! Here is a round up of this week’s workouts!

Monday

I was shocked that I felt so great after running 16.65 miles! So I went to the gym for my whole body weight lifting and spin. I got out of work late but still managed to get my workout in before spin.

Warm-up- Reverse Lunges, Split Jacks, and High Kicks

Core- Side plank with knee tuck (30 sec. for each side) and 16 lb core ball Russian Twists (3×12)

Glues & Hams- Rotational Dumbbell Straight Leg Dead-lift 3 x12

Upper Back- Underhand-Grip Rear Lateral Raise (with dumbbell) 3 x12

Quads- Goblet Squats with 25 lb. Dumbbell 3×12

Chest- Swiss-ball Dumbbell Fly 3×12

Triceps- Swiss-ball Dumbbell Lying Tricep Exstensions & Tricep Dips 3 x12

Speedy and Quick Full Body workout! Probably took me about 50 minutes! Then my spin class was perfect recovery for a 16 miler. He had us increase resistance mostly out of the saddle, which was welcomed by my legs!

Tuesday

 I have been following a bunch of people from the running team NYC Instarunners and this one girl had posted about group runs in Hoboken. I am always looking to meet runners so I decided to go for it! They meet at 7 which later for me so I decided to drink this Vega Protein Pre-workout drink (it was in the box that I won from The Feed) before I headed out:

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It definitely made me speedy and it was a good pick me up after a long day. A VERY LONG DAY (as I started my day with getting pulled over and getting a ticket- yes, ugh, maybe I will elaborate another time).

Anyway since I wanted to get some speed work in I decided to do a tempo run before I met up with the group. I warmed up the first mile then worked at threshold pace for 3 miles, with some nice negative splits!

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I then met up with the group for a 4 mile run at easy pace. We had tunes and talked and just had a great time! I am looking forward to meeting up with them again!

Wednesday

 It was great to not feel rushed for my workout. I left work at a pretty early time and headed to the gym by work.

Full Body Workout again: (LOVE LOVE LOVE my book of workouts!)

Warm-up- Jumping Jacks, High Knees, Side Lunges

Core- Incline Reverse Crunch 3×12, Decline Sit-up 3×12

Quads- Cross Arm Barbell Front Squat (30 lbs.) 3×12, Barbell Split Squats (35 lbs.) 3×12

Lats- 30 degree Lat Pulldown (60 lbs.) 3×12, Wide Grip Lat Pulldown (60 lbs.) 3×12

Glutes & Hams- Dumbbell Dead-lift (25 lb. Dumbbells) 3×12, Dumbbell Straight-Leg Dead-lift (25 lb. Dumbbells) 3×12

Shoulders- Dumbbell Push Press (15 lbs.) 3×12, 25 lb. Weight Plate Front Raise

Biceps- Hammer Curl to Press (15 lb. dumbbells) 3×12, Twisting Standing Dumbbells (17.5 lb. dumbbell) 3×12

Stretching & Foam Rolling to follow

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I have to say, I am really seeing definition in my quads!

Thursday

 By Thursday I was just mentally exhausted. It was a tough week at work and just draining. But I laced up my sneakers and went out for my run anyway. I set out for 8 and did 7.4. I was just so tired, my body felt okay but I just was too sleepy to do anymore.

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Oh and my outfit matched the plants haha.

Friday

 Awesome Body Pump and Spin! It can be hard to workout on a Friday night but boy do I feel amazing afterwards.

I also went into Jack Rabbit in the city for the first time. I had a few minutes before I needed to head into the gym and since it’s right next door I figured I would stock up on some more fuel:

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Cannot wait to try the Chocolate Peanut Butter!

Saturday

 Active rest day: I had to head to the city to get my bib for the Staten Island Half tomorrow so I took a yoga class, did food shopping and meal prep. I love making a rest day still purposeful and not just a day to lounge around.

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Stay Tuned…. Staten Island Half Marathon Recap!

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WIAW 4: Overripe Bananas, Long Run Food, and Parsnips!

Happy Hump Day! Here is a wide variety of all my random eats this week! Thanks Jenn for hosting the WIAW party!

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For some reason after my weight lifting last week I was HANGRY! I had eaten my egg on the drive home, had dinner when I got home but was still Starvin’ Marvin so I decided to make a big ol’ bowl of ice cream.

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Cookies & Cream Arctic Zero, Salted Caramel Arctic Zero, Coconut Butter, TJs Chocolate covered bananas, some other random frozen fruit, and a Speculoos cookie. Hunger = cured. ;-)

Breakfast one day:

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Overnight oats made with raisins and raisin peanut butter!

I bought this new to me flavor Quest Bar- Peanut Butter Supreme. Delicious, it did not disappoint!

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Veggies:

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Another Arctic Zero Creation: Coconut and Orange Cream, Almond Butter, Strawberries, Chocolate Chips and Speculoos Cookies!

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Enjoying a smoothie and blog reading ;-)

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I bought this AMAZING tea from Trader Joes! I am obsessed with it!!

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On the very rainy Saturday this past weekend my friend and I went to a café that we wanted to try in Hoboken: Café La Bouche.

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I have to say, I probably wouldn’t go back. First of all I wanted soup with my salad and they said they weren’t serving soup yet this season although it was on the menu. They didn’t have decaf coffee and this was my salad:

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That chicken- ew. I think it was made from chemicals. There were also flies flying around the restaurant. Although it was cute in there, I will never be going back.

After that disappointing meal I headed home for meal prep!

My meal this week is SO delicious!

Ingredients: Roasted Parsnips (roast them in the oven at 350 for about 20-30 minutes)

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Cauliflower

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Mushrooms

Boiled Shredded Chicken

Whole Wheat Soba Noodles

And this concoction: one Fage Greek Yogurt, some pumpkin, some milk, two Laughing Cow Swiss Cheeses, and some cinnamon. Yummy!!

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Mix it all together in a pan and here ya go!

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SO yummy! Great Fall dish, I highly recommend trying it!

I changed up my salads this week, I did black beans, raisins, beets, carrots, spinach, tomato and avocado.

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I also prepped eggs, butternut squash, roasted carrots, roasted Brussel sprouts and sweet potatoes.

I had bought this gigantic squash at the Farmer’s Market after Yoga

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Later on I had two overripe bananas staring at me so I decided to make these muffins:

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I added chocolate chips to the recipe but other than that I followed it exactly! I brought them to my family and to work for everyone to enjoy!

Oh and I enjoyed them too with my TJs tea ;-)

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After my 16 miler on Sunday I wanted ALL the food! When I got back to my apartment before I even stretched I blended a banana with milk and some almond milk. I wanted to refuel my muscles ASAP before I stretched and showered.

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After that I made my real meal:

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Eggy Pumpkin Oatmeal made with 3 whole eggs. 16 miles means you need a lot to refuel!

After that I headed up to my parents house. I was hungry again so we decided to go out for lunch:

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Whole wheat wrap with veggies, mozzarella, and chicken with a side salad.

Later on we had an awesome dinner:

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Baked chicken and peaches with a cinnamon, nutmeg, ginger sauce. I had some left over sweet potatoes so I had those and the left over squash/onion sautee that I had to along with this awesome dish.

One last “eat:”

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Coconut Overnight Oats. Half a cup of oatmeal, almond milk, one Fage Greek yogurt , chia seeds, coconut flakes and coconut peanut butter. It wasn’t super coconutty but it was still delicious!

Phew!!! What a post. I do a lot of good eating, don’t I? ;-)

Be sure to check out what everyone else is eating today!

 

 

 

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My One Year Blog Anniversary!!

Happy Blog Anniversary to me and to Run2Golden!

First of all I want to thank all of you out there who read this little thing that I have been working on. I love being able to share my journey to a happier and healthier life.

It is so funny to look back at my posts in the past year and see how much I have changed! I went from a girl who fell in love with running a 5k to being able to run 16 miles! I have learned so much about how to take care of my body through fuel, cross training, stretching, and even with gear. To think a year ago today I was running in a pair of Nikes that I got on sale at Kohls!

Let’s take a little tour of some highlights this past year. A little trip down memory lane!

Back when I didn’t bake from scratch (aka pre-baking basket winning), just got my first pair of real running shoes, and one of my first 5ks: http://run2golden.com/2013/10/20/pred-in-my-5k/

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Dealing with winter running: http://run2golden.com/2013/12/16/treacherous-10k-err-i-mean-hot-chocolate-10k-recap/

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This first time I had overnight oats: http://run2golden.com/2013/11/16/new-breakfast-find-and-some-real-talk/

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When running got serious, aka I purchased a Garmin: http://run2golden.com/2013/10/26/another-day-another-5k/

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When I learned that I need to work on my core and the day I decided to start weight lifting: http://run2golden.com/2014/02/13/core/

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The first time I met Jen! I love that I met a great friend all through this blog, it so cool to be able to connect with such inspiring and positive people that share similar interests and outlooks on life: http://run2golden.com/2014/05/15/a-whole-week-recap/

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Joining New York Sports Club. NYSC has given me so many opportunities: http://run2golden.com/2014/04/12/the-ritz-carlton-womens-half-marathon/

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My first half marathon recap, such an amazing and emotional accomplishment: http://run2golden.com/2014/04/13/morefitness-magazine-womens-half-marathon-recap/

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Brooklyn Half Recap: http://run2golden.com/2014/05/18/brooklyn-half-marathon-recap-pre-during-post-race/

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So fun going down memory lane!

I know I sound like a broken record but finding the passion for running has just made me so much happier and healthier. When you run you want to eat better and fuel yourself with all the good stuff. Which has made me fall in love with cooking. I also have found passions other than running because you (or at least I) cannot only run (aka injury central). I have found the passion for weight lifting, spinning, yoga, working on my core and embraced the idea of stretching & foam rolling.

What a year it has been! I cannot wait to finish my 9 + 1 next weekend at the Staten Island Half to fulfill my dream of getting into the 2015 NYC Marathon! I have so many great things in my life to look forward to. I hope you continue to follow me on this awesome journey I call life!

THANK YOU!! :)

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Weekly Workouts 3!

Happy Sunday Readers! Hope you enjoyed the weekend. He is a recap of my workouts this week!

Monday

 Mondays are super tough and stressful at work so getting a good workout is necessary for my mind and soul. I don’t have a ton of time to lift before 5:30 spin, so doing a “full body” workout with choices from my new book works out sooo nicely for me! I don’t feel crunched to get my lifting in and I feel like I am def getting a great workout in!

Warm-up- Split Jacks, Low Side to Side Lunges, Walking Knee Hugs

Core- Mountain Climbers with hands on a Swiss ball (3×12), Reverse Crunches (3×12)

Glutes/Hams- Sumo Deadlift with a 40lb barbell (3×12)

Upper Back- 40 lb. Barbell Rows (3×12)

Quads- Swiss Ball Body-weight wall squat (I ended up holding a 10 lb. plate to make it a little more challenging) (3×12)

Chest- Push ups with hands on Medicine Ball (this was tough!!!) (3×12)

Triceps- Swiss Ball Overhead Tricep Extension, Tricep Pull Downs (3×12), Tricep Dips with two benches (3×12)

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Then a fun and sweaty spin class! My Monday instructor is not as amazing as my Friday- but it is great cross training and still a very big sweat!

Tuesday

I had Back to School night at work so I packed up my running gear and brought it to work with me. After school I ran 7 miles (up some very hilly areas) and then headed to the gym near work to shower and be ready for Back to School night. Since I’m not familiar with the area (running wise) I decided to go at an easy pace and make it a nice recovery from the Bronx 10 Miler. I also had to take it slow because they don’t have sidewalks where I work which can make it for a death trap on some areas with cars zooming by!

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Brooks ——> Louboutins. I think I like my sneakers better. My how people change! :-)

Wednesday

Despite being totally exhausted from a late night at work I still hit up the gym because I knew it would make me feel great!

I decided to do two exercises per muscle group and I alternated between each exercise.

Warm-up- Walking High Kicks, Jumping Jacks, Leg Swings

Core- Wide stance plank with opposite arm & leg lift (3×12) these were TOUGHHHH!! Alternating sit-ups (3×12)

Quads- Sumo Squat with 25 lb. dumbbell (3×12), 20 lb. Dummbell Split Squats (3×12)

Lats- Underhand Grip Lat Pulldown (3×12), Close-Grip Lat Pulldown (3×12)

Glutes/Hams- Single Leg Hip Raise with foot on a Bosu Ball (3×12), Hip Raise with head on a Bosu Ball (3×12)

Shoulders- 25lb. Weight Plate Front Raise (3×12), 12.5 lb. Dumbbelll Diagonal Raise (3×12)

Biceps- Twisting Standing 17.5 lb. Dumbbell Curl (3×12), Static Curls 20 lb. Dumbbell (3×12)

Ended with stretching and foamrolling- gotta take care of those muscles folks!

Thursday

 I drive up and down this hill leaving Hoboken almost every day and I always say that I want to run up the hill. So I did it!

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I took a 1.5 mile easy paced warm up run there. Then ran up that beastly half a mile hill three times at threshold pace and ran down for recovery. I then did about 3-4 miles home for about 7.5 mile run! I wanted to get to 8 but I made it to my front door and I was tired and hungry and it was time to end. Sometimes it’s good to just listen to your body and not overdo it (even though that is very hard).

Friday

 Talk about a Friday night sweat session. Body Pump 91 followed by a TOUGH spin class.

Here is the proof:

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PS I upped my squat weight to 45 lbs.! My only issue is after squatting through the whole track I find it super hard to lift the barbell over my head at the end. I try to lift with my legs but I still hit my head/neck often :-/

Saturday

 Active Rest Day: I went food shopping & meal prepped and took a yoga class and foam rolled. Perfect gross Rainy Day. Yoga was at the uptown gym so I had a nice soaking wet mile walk there and back.

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Rainy Day walk back:

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Sunday

 I woke up nice and early and headed out the door just at sunrise for my long run. It was pretty cold out, I had compression socks, shorts, a tech t-shirt, and a baseball hat. I kind of think I could have used gloves or maybe a long sleeve shirt, as it was pretty cold and super windy along the water.

I went out thinking I wanted to run 16 miles. I don’t know why but I just did.

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YUP! I did it! The 0.65 was because I needed to get into the warmth.

This run just felt great. I had a tiny bit of right quad soreness so I stopped a couple of times to stretch but other than that I felt amazing. I took two Gus along the way one at mile 7 and 12 and I had my Water Belt filled with fruit punch Nuun in each bottle.

I cannot believe I ran 16 miles. Like who am I?! It just feels so amazing. Running has completely changed my life for the better and I am so thankful for it.

Oh PS stay tuned for my WIAW so I can fill you in on my eats after that run. 16 miles=hungry the rest of the day!

What was your favorite workout this week? 16 miler and Friday night spin for me!

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WIAW: Randomness and RUNger

Happy Hump Day Readers! What a week it has been already. Friday is on the horizon!!

As always thanks Jenn for hosting the WIAW party!

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Here is a round up of some tasty eats I have been munching on this week!

My meal prep this week:

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Chicken, mushrooms, broccoli, Parisian carrots, quinoa and garlic Laughing Cow cheese. I cooked the chicken and mushrooms first in this yummy flavored olive oil that my friend gave me!

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I also roasted a very large eggplant, brussel sprouts and made my salads, sweet potatoes, hard boiled eggs, and butternut squash.

A pumpkin smoothie! Half a cup of pumpkin, half a cup of TJs rolled oats, a tablespoon of chia seeds, almond milk, a tablespoon of pumpkin butter, and a Fage Greek yogurt.

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A yummy kale, raisin, Laughing Cow Swiss omelet with a sweet potato on the side.

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I tried this yummy Coco Java Nut Butter (that I got from the Stone Fox Fit event) on a banana after my yoga class on Saturday! It was soooo yummy! It was coffee, peanut buttery, delicouness. I need to find out where this is sold.

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Another pic of my meal from The Supply House in NYC post Bronx 10 miler aka RUNger!

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Later that day I went to my parents for a final “summer meal” since we were having some fabulous summer weather!

Mozz & Tomato Salad

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Grilled Corn on the Cob and a rib that our neighbors gave us since they were smoking them in their smoker.

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Basil with pesto sauce and sausage. Mmmm I love being Italian :-)

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Then we decided to go out for Ice Cream one last time with the nice weather.

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Chocolate Soft Serve (they didn’t have frozen yogurt) with Reese’s Peanut Butter Cups!

Here is another dessert that I am obsessed with:

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Dates with coconut peanut butter.

On Tuesday I had Back to School night so I had to bring my dinner with me. Since I didn’t have access to a stove I couldn’t cook up my kale that I usually have. So I decided to put it in Tupperware, add some olive oil, cinnamon and raisins and let the olive oil mellow into the kale. Did I love it? Eh? It was ok. I would much rather eat it cooked but it was worth a try!

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Some yummy breakfasts:

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Eggs, Butternut Squash, Banana and nut butters.

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Banana, Kashi Go Lean Crunch, Chia Seeds, and Fage Greek Yogurt.

This was quite a random round up of things I have been eating lately! Hopefully you can get some ideas from my randomness this week!

Be sure to check out what everyone else is eating this week!

Favorite food you ate this week? For me, dates & coconut butter and my brunch after the Bronx 10 Miler

What are some fun breakfast ideas you have to share?

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Bronx 10 Miler Recap!

Happy Sunday friends!

What a gorgeous day for a race!

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All my stuff laid out the night before.

I woke up nice and early- (4:15) and headed to the Path around 5:20! All the trains were pretty crappy yesterday so I decided it would be better to leave earlier just in case. I started my morning with my usual Cookies & Cream Quest Bar, Coffee and an apple for some pre-race fuel. Gotta do what works for you!

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Selfies before the race :-)

I got there around 6:45 and waited around for awhile. Then I did some dynamic stretching before my friend who I knew was racing met up with me. We headed to the long bathroom line and then headed to our corrals.

Once I got to my corral I took some Black Cherry Gu Chomps for a little more fuel. I also wore my Nathan Hydration belt with Fruit Punch Nuun in the water bottles.

This was my first race that I didn’t have music to listen to. I have completely stopped running with my iPod and I decided that I should race the same way that I train.

I felt pretty good as we started. I thought I was going at a regular pace for me but after Mile 1 I saw that I ran it in 9:37!! I felt good at that pace so I decided to keep on trucking. It took a little bit of time to get used to hearing other people’s breathing and the not so beautiful views haha. But after I got used to all that I felt good. And so did my Splits:

1- 9:37

2- 9:26

3- 9:23

4- 9:14

5- 9:08 (took my Gu here)

6- 8:59

OH yeaaa negative splits the first 6 miles!!!

7- 9:17

8- 9:15

9- 9:13

(negative split from there!)

10- 9:20

Official Time: 1:33:38!!! Average Pace: 9:22!!!

Towards the last miles I did grab water so that slowed me down a little. I def think it was great to have my water belt because I could drink when I wanted and I didn’t need to stop for water. I also grabbed a gatorade around mile 7/8 because I was feeling tired.

I cannot believe I maintained that pace for 10 miles! I think all the speed work is really helping!!!

After the race my friend and her friend grabbed brunch in the city because who doesn’t love brunch after a long run!

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Veggie & Cheese Omelette with Sweet Potato fries and chocolate milk!! Delicious!

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And a nice piece of metal!

One more race for guaranteed entry to the 2015 NYC Marathon (and the 2015 NYC Half!)

Hard work pays off! I work hard to maintain my running, cross train, build muscle and fuel properly- and the feeling I get when I cross that finish line feels so great!!!

Hope you all enjoy the rest of this beautiful day!

 

 

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Weekly Workouts: Body Pump 91, Running & a new book!

Happy Saturday readers! Here is a recap of my weekly workouts!

Sunday

I decided to have an “active rest day.” I woke up feeling great after my 15 miler so I headed to a 75 minute yoga class and did some foam rolling before class. I then headed to a 1 mile walk for pancreatic cancer to support my best friend and her father who passed away from it a few years ago.

Monday

 After a super stressful workday and some craziness at home I still managed to get my butt to the gym. I knew that it would totally help me manage my stress.

On Sunday I went to Barnes and Noble to finally use a gift card from the end of the year. I bought myself this book:

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I LOVE IT! BEST PURCHASE EVER!

Seriously talk about spicing up my lifting routine plus everything in between. Seriously do yourselves a favor and buy this book (I even think men would benefit from it.)

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The book spoke about what exercises to pair with what muscles, how many reps, etc. They have a two-day full body plan which is exactly what I need. They tell you what muscles to target, then you head to that muscle chapter and pick a workout from the bazillions they have to offer. I usually lift twice a week and take body pump once a week, so this plan works so nicely for me!

Here was the workout I did today, which took only about 45-50 minutes since they have you do one workout per muscle group:

5 Minute Warm-up (they have so many to choose from!)

-low side to side lunges

split jacks

-arm circles

-shoulder circles

 Core: Swiss-ball jackknife- 3 sets of 12

Glute/Hams: Single-leg barbell straight dead lifts- 3 sets of 12

Pair these sets with-

Upper Back: Dumbbell Face Pull with External Rotation- 3 sets of 12

 Quads: Dumbbell Squat-3 sets of 12

Pair these sets with-

Chest: Alternating Dumbbell Bench Press- 3 sets of 12

Biceps: EZ Bar Curl- 3 sets of 12

After that I took a sweaty spin class to really sweat the stress away!

I am looking forward to diving into this book more and trying so many different workouts!!!

Tuesday

Speed work on a gorgeous day!

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2.5 mile warm up to the track. 800 x 4 on the track at threshold pace with a quick recovery in between each set. Then cool down run home. 8 miles total!

Wednesday

 I headed to the gym by work for another fun lifting workout from my new fav book!

Warm Up: Squat Thrusts, Reverse Lunges, Over/Under Shoulder Stretch

Core: Swiss Ball Blank- 30 seconds x 3, Swiss-ball jackknife- 3 sets of 12

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Quads: Barbell Box Lunge (30 lb. barbell)- 3 sets of 12 (ouch my right quad is not feeling hot after this- RICEing it)

Lats: Underhand-grip Lat Pull down- 3 sets of 12

Glutes/Hams: Swiss Ball Hip Raise & Curl- 3 sets of 12

Alternate that with:

 Shoulders: Swiss Ball Dumbbell Shoulder Press (15 lb. dumbbells) 3 sets of 12

Triceps: Single Arm Rope Tricep Pushdown- 3 sets of 12

This routine was super quick (about 35-40 minutes) and I felt like I wanted more so I worked more Biceps/Triceps/Shoulders and finished with a little more core.

A trainer at the gym said to me: You work so hard, you are amazing!! What a nice compliment!

Thursday:

 It was my day off and I was so worried I wouldn’t get a run in because I knew that it was going to be rainy. Of course my body woke up early on my day off and I looked out the window and it wasn’t raining yet. So I got up had my coffee, a (stale) quest bar (has that ever happened to you- ugh not pleasant) and an apple then headed out the door. It wasn’t raining when I started but by the end it totally was. My quad did not hurt during the run, it was just very sore- so annoying! I RICEed and did a lot of stretching on it. I think I just stretched it weird doing my step-up lunges from Wednesday and the muscle needed a little healing.

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Friday

 My quad was feeling much better after a lot of “sticking it” and having a good amount of rest time in between workouts so I decided to head into the city for my Friday night of fun!

Our instructor told us to wear red and black to celebrate the release of Body Pump 90! It’s so funny I realized I do not have any red workout gear so I looked in Target and Marshall’s on my day off and couldn’t find any red workout clothes!

So I settled on Soffee shorts (aka show every bit of sweat):

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(Yes I am bragging here, I think I look good! I work hard, fuel right and I am building muscle in a healthy way! ;-) )

I loved the new Body Pump 91! The songs are fun and I totally have them in my head. We do a lot of plate work and it made it fun to switch it all up.

After that it was time for Spin. She did a “Fire & Ice” ride where we started with endurance and then worked on speed. My instructor is just so awesome; it’s always different, challenging and an amazing workout!

Saturday

 Since I needed to head up to NYRR to pick up my race materials for the Bronx 10 miler on Sunday I decided to take a yoga class at the NYSC by there so my hour-long commute would be more worth it than a 5-minute bib pick-up.

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Yoga = amazing at the end of a workout week/before a long race!

So that is a wrap up of my Weekly Workouts! I am hoping I will be able to do a race recap of the Bronx 10 miler tomorrow!!

What was your favorite workout this week?

Has anyone tried Body Pump 90?

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