Welcome back, friends! In keeping up with the marathon theme, today’s Wellness Wednesday is all about the importance of rest and recovery. If you’re training for a race, long runs are important. If you’re training for a powerlifting competition, sticking to your lifting schedule is important. It only makes sense, right? We have to train what we’re participating or competing in, duh. As it turns out, rest and recovery is just as important as the hard work you’re putting in.
There are two kinds of rest and recovery: total rest and active rest/recovery. For today, I’m going to focus on active recovery and next week will be reserved for total rest.
What is Active Recovery?
I used to absolutely dread these two words in high school soccer. We primarily focused on Active Recovery during pre-season conditioning but it would often show up to morning practices. Thankfully, morning practice was rare! Back then, active recovery meant running fast for a period of time and then jogging slowly. And then we’d do it again. And again. Laps upon laps until coach decided we were done. Yeah, it was not pleasant. When we did those workouts before school, even with a shower, I was a sweaty mess all day. While I hated this kind of active recovery, it definitely has its advantages; for starters, this form of recovery helps your heart rate slow down and in return, your body benefits in the form of increased strength and endurance.
Presently, I perform active recovery with my interval training runs: I push it to the limit for a set period of time (or distance) and then I slow it down and recover my breathing for set time or distance.
The other form of Active Recovery (and my favorite kind!) involves light exercise on a day you’re not training hard. When I wasn’t training for the marathon, I was working out 4-5 days a week with at 1-2 active recovery days. As I said earlier, this form of active recovery involves light exercise: maybe you go for a walk, do some relaxing yoga, or go for an easy bike ride. Active recovery should not be crazy challenging; it’s called “recovery” for a reason.
Benefits of Active Recovery:
- Reduce muscle soreness: Yeah, believe it or not, an easy run (like, very easy) in the few days after a difficult race can lead to a faster recovery. When you’re running, especially long distances, lactate (that burning feeling you may feel in your legs!) builds up in your muscles. If you let the lactate sit there for too long, you’ll feel sore and fatigue whereas if you move around a bit, you can essentially flush the lactate and feel better faster. If you’re injured, though, you should definitely speak with a doctor or your physical therapist to determine the best route to recovery.
- Happy hormones: exercise releases endorphins. Endorphins make you happy! Happy people don’t shoot their husbands. They just don’t! Yes, even a light workout in active recovery will release endorphins and keep you riding that runners’ high.
- Work on form: active recovery allows you to really hone in on form. When you’re working hard (running, lifting, swimming, whatever), your form tends to break down. But with AR, you can slow things down and take it easy to really focus on fixing your form.
Can you believe there’s only 6 more weeks until the marathon?! Because uh, I can’t. I’ll begin this Running Recap by thanking everyone who has donated to my charity run for the Chicago Marathon. If you haven’t donated but are interested, you can follow this link!
Basically, I’m running for Action for Healthy Kids. AFHK helps schools feed their students healthy meals and provide the schools with gym equipment. How cool! I love kids and I believe every child should have access to healthy meals and activity time in school so this felt like the perfect fit!
Alright, now let’s get on with the Running Recap!
Running Recap: Week 12
- Monday Easy 5 – I took this run realllly easy after traveling all morning. And I’ll admit, I didn’t have much choice. My body absolutely did not want to cooperate with me today!
- Tuesday: 4×1.5mi, 400m recovery jog – I’ve definitely realized that I prefer more intervals at shorter distances! But this run was still pleasant because 1.5 miles is still a short distance that I could really push myself to meet the goal times without getting too tired for the rest of the intervals.
- Wednesday: No run
- Thursday: 6 miles, tempo
- Friday: Easy 5
- Saturday: Easy 6
- Sunday: Long 10
And I’ll keep it short & sweet for this Monday! See ya on Wednesday for some Wellness Wednesday action 😉
Happy Friday, friends! It is a beautiful day in Chicago and it’s going to be an even better weekend! I finally have nothing going on. HURRAY! I am desperate for a few days to do absolutely nothing at all (besides running, blah) – or whatever I want. Like listen to the new Taylor Swift single on repeat (ahh!). Or, just as likely, make these Blueberry Crumble Bars over and over. And over.
I made these Blueberry Crumble Bars earlier in the week because I had a few spare minutes. Growing up, I absolutely hated blueberries. I didn’t like the texture and the taste which was always weird because I lived for blueberry muffins. Actually, I don’t think it’s all that weird. Who doesn’t like blueberry muffins? Weirdos, that’s who. And I am certainly not a weirdo (at least not when it comes to muffins).
As I started to learn more and more about food and healthy eating, I really wanted to like a wider variety of fruits and vegetables. So I did what anyone would do and forced myself to eat blueberries. I mean, they’re so healthy! And as it turns out, I learned that blueberries actually taste pretty alright when they aren’t stuffed inside a sugary muffin! Crazy.
Anyway. Now I’m officially a blueberry lover. I have them almost every day as a snack at work, along with some strawberries. YUM. What a tasty, healthy snack. Did you know? Blueberries are the only naturally occurring blue food in nature? Everything else: FAKE NEWS.
Okay, on to the Blueberry Crumble Bars:
I just. I’m not even capable of describing how delicious these bars are. I tried one right out of the oven and it was melt-in-your-mouth delicious. These bars are just as good room-temperature or frozen! They’re the perfect fuel for after a long run/workout, a Labor Day picnic (hint-hint it’s next weekend!), or when you’re just jonesin’ for a sweet treat.
- 1 1/4 cup all-purpose flour
- 1/2 cup granulated sugar
- 1/2 tsp baking powder
- 10 tbsp unsalted butter, cold
- 1 egg yolk
- 1 tbsp packed brown sugar
- 1 tbsp granulated sugar
- 2+ cups fresh or frozen blueberries
- 2 tsp cornstarch
- Juice of one lemon (1-2 tbsp)
- Zest of one lemon
- 1/4 cup granulated sugar
- Preheat oven to 375F and line your 8x8, baking dish with parchment paper or non-stick spray
- In a medium-size bowl, mix together the ingredients for the blueberry filling
- In a separate bowl, mix together the flour, 1/2 cup granulated sugar, and baking powder
- Cut in the egg yolk and butter using a fork and mix until you've reached a sandy texture
- Press approximately 3/4 of the mixture into the bottom of your baking dish
- Pour blueberry mixture over the top
- With the remaining mixture, stir in the brown sugar and 1 tbsp granulated sugar
- Crumble the remaining dough over the top of blueberry mixture
- Bake for 45 minutes and let cool before serving!
And if you don’t like blueberry pastries (you’re a weirdo, know that), you can substitute in strawberries, raspberries, blackberries, or even mixed berries! I know you’ll enjoy the Blueberry Crumble Bars just as much as I do – good luck not eating the whole pan in one day 😉 If you make these Blueberry Crumble Bars, be sure to share on social media and tag me @kilroys_kitchen or hashtag #kilroyskitchen. I’d love to see your creations!
Looking for more blueberry recipes? I’ve got Blueberry Lemon Muffins on deck, too!
What are your plans this weekend? Anything exciting? Let me know in the comments below!
With the marathon coming up in less than 2 months (ahh!), the topics for Wellness Wednesday will all be really important to those preparing for long-distance races. For today’s Wellness Wednesday, let’s learn about the importance of electrolytes!
We all think we know what electrolytes are – they’re in Gatorade! Who doesn’t love Gatorade?! My step-mom actually tried to tell me the other day that she’s never had Gatorade before!! WHAT! And then my dad said that no, she did in fact have some Gatorade the other day while they were on the golf course. But she was parched and they were out of water (I think). So, this woman, in all of the years of her life, has had Gatorade ONE TIME. That is crazy to me. Every camp in the history of everdom provides super-diluted powdered lemon-lime Gatorade in giant tubs so even if you didn’t play any sports, you’ve probably had Gatorade at least once in your life.
Gatorade got really popular back in the late 1960s when researchers at the University of Florida developed a drink that was a combination of water, sugar, potassium, sodium, phosphate and some lemon juice. Bam! You’ve got Gatorade. The drink gained traction when the Gators credited their Orange Bowl win over Georgia Tech to having drank Gatorade during half-time (sound familiar?) while Georgia Tech just drank water.
Thanks for the history lesson but how is this relevant?
Well, it’s the first commercialized electrolyte drink! Duh!
Why do we care about electrolytes?
Electrolytes do a lot of things but to pare it down: electrolytes regulate functions in your body (blood pressure, pH, hydration, nerve function, muscle function). When we exercise, we sweat and lose electrolytes (mainly potassium and sodium) so we must replace them. Conversely, your electrolyte balance can be thrown off in the opposite direction and your body can have high potassium, calcium, and sodium levels. Most(!!) people do not need to worry about having high levels of some electrolytes but it is important to be aware that some medications and conditions can cause the high levels.
If your electrolytes are thrown off, you’re probably feeling pretty crappy. A lot of the symptoms are similar to dehydration: headache, fatigue, nausea, flu-like symptoms, etc. When you’re feeling these symptoms, it’s important to take stock of your recent activity.
Great! Cool! Now how do we get ‘em?
Aside from Gatorade and other sports drinks, electrolytes are pretty easy to get: consume some fresh fruit and vegetables. Yeah, it’s that simple! Gatorade, and other sports drinks, is a popular source of electrolytes because it’s even easier.
There are also electrolyte tabs which are my favorite source of getting electrolytes (aside from fruit). I buy the nuun brand electrolyte tablets and pop them in an 8-oz glass of water. I also like to alternate between water and nuun during distance races because the flavor is minimal and it doesn’t upset my stomach like Gatorade does.
Electrolytes & Sports
I mention earlier that when you sweat, you lose electrolytes and you’ll need to replace them at some point. Do you ever sweat so much during a workout and get a headache afterwards? Yeah, I have. Have you ever watched a marathon and seen runners collapse less than 200 feet from the finish line? I have. The runners are (probably) severely dehydrated and their electrolyte balance is out-of-whack which can cause cramps in the legs and lead to collapsing. So, moral of the story is: drink water, consume electrolytes (Gatorade, nuun, fruit, vegetables).
So running seems to be all I’ talking about nowadays. Let’s… take a break from that! Instead of a full-on Running Recap this week, let’s do a Weekend Recap and I’ll tell you all about my long weekend in Seattle! I’ll get to the actual Running Recap later on but first: SEATTLE.
Pre-Seattle Running Recap:
- Monday: Easy 5mi
- Tuesday: 6x1mi, 400m recovery – again, FAVORITE RUN OF THE WEEK!
Seattle Running Recap:
- Wednesday: Matt & I left work at 4 and made it to our gate with literal minutes to spare. Who knew there’d be traffic at that time? Yeah, not us apparently. And neither did the super obnoxious guy behind us going through security. This. Fricken. Guy. He was such a turd! He ended up “helping” us get through security 1) when we didn’t need help and 2) it’s not like he got through security any faster, he was just obnoxious and rude. I was THISCLOSE to smacking him but I’m glad I didn’t because he was actually on our flight, YAY! Anyway, we made our flight and had a quickish layover in San Francisco before finally getting off to Seattle!
- Thursday: we grabbed a quick breakfast, explored the city a bit, and then went in for a short nap. It’s vacation, right? Right. After the nap, we went for a run (4 for me) along the lakefront and went to go grab dinner down by the pier(s?), but it was crowded AF everywhere! So we had an okay dinner at this Vietnamese restaurant; it was okay because our waiter forgot about us (we were the only ones outside) and they gave Matt the completely wrong order… lol
- Friday: THE BEST DAY! We went to Mt Rainier and hiked 6+ miles (so, no run). We actually just typed “Mount Rainier” into our GPS and ol’ Siri brought us to a campground and not the ~Paradise entrance (which is the big tourist entrance from Seattle). It ended up being great, even though we couldn’t get a souvenir(!), because there were no crowds and we got to see a lake! And a spray park! And had a great view of the mountain (my first mountain)!… I’ll let the pictures speak for themselves. After our long hike, we got Italian for dinner and ice cream in Queen Anne! I’ll admit (hi, Matt!) that I was super cranky walking to Queen Anne because I was exhausted from the hike but the ice cream + the view of Seattle at night from Kerry Park made the walk worth it! I also got to see the Intern House from Grey’s Anatomy!
- Saturday: Matt & I got up to get a run (6 miles) in along the lakefront while ~Hempfest was setting up for the day. Matt is really interested in seeing college campuses so we went out to UW for the morning and had brunch at a trendy brunch spot that had a fruit and whipped cream bar (yum!). After brunch, we walked/biked around Lake Union which was beautiful. For dinner, we hopped on the ferry to Bainbridge Island for pizza and some more ice cream!
- Sunday: After a long few days, we took it easy on Sunday (no run) and explored downtown a little more. We got an early dinner so we could watch Game of Thrones when it became available on HBOGo (since our AirBnB host doesn’t have HBO!). WHAT AN EPISODE! The finale and next season is going to be GREAT. Can’t wait. Our flight wasn’t until 12:45AM PST so we got to the airport around 10:45 and finally landed around 7AM CST. Red eye = never again, thanks!
Totale Mileage: 21 miles (yikes!)
And now we’re down to 7 weeks until the marathon! How nerve-wracking. I’ll be back tomorrow for some Wellness Wednesday and later on this week with an actual recipe! Food! On a food blog! How revolutionary.
Hey Tuesday, it’s so nice to see ya. Today is like my Thursday because tomorrow after work, Matt and I are off to Seattle until Monday! We. Are. Pumped. We’ve got a short layover in San Francisco and we land at SeaTac around midnight (so, 2AM Chicago time, yikes!). We’ll catch a few hours of zzz’s before we head out to our Air B&B for the weekend. We’re taking some creative liberties with our training plans this weekend (namely, moving our *super* long run to Monday instead of Saturday/Sunday) but we cannot wait to run along the beautiful trails they have to offer. Speaking of running, let’s get to the Running Recap for the past week.
Goodness. Gracious. This week was exhausting. I tried, I really tried to complete every run as prescribed but some days were just too much to handle at the time. Last week was particularly hard and I’m not entirely certain why. Maybe it’s because I’m still settling into a routine after moving? Maybe it’s because the work week seemed hellishly long? Like I said, I’m not sure.
Missing runs, or cutting them short, are obviously not advised in the middle of a training cycle when you’re physically and mentally healthy (more so physically, obviously). I remember reading in Hanson’s that you really should not skip a run unless you’re basically dying. If a pace is too challenging, that’s one thing (s-l-o-w down) but to skip entirely? Not advised. But I needed to change some things around because that’s life and sometimes you just need an extra day off. And that’s exactly what I did.
- Monday: Easy 7
- Tuesday: 4×1200, 400m recovery – once again! My favorite run of the week. These speed workouts really challenge me but I can definitely tell I’m gaining strength and speed because of these runs!
- Wednesday: Off
- Thursday: Off – Sometimes, the extra sleep is necessary.
- Friday: Easy 9 – Because I took Thursday off, I added a few miles to tonight’s run in an attempt to make up the mileage. This run was super enjoyable, actually. The lakefront trail was pretty empty, up until I got to Oak Street Beach where I saw one of my friends from college! That was cool.
- Saturday: Easy 8 – eeek! My legs were very tired today. Matt and I took our friend Bethany for brunch and a stroll to the lake/beach. We ended up walking nearly 5 miles so that + run = TIRED LEGS! Also, I got to “see” The Backstreet Boys on Saturday night. They played at Wrigley Field so Matt & I stood outside to listen to the show.
- Sunday: Easy 7 – I cut this run just a few miles short (was scheduled for 10). Even though I wasn’t feeling the best, I got through most of the miles and made it home in time for GoT. Holllaaa.
Total Mileage: 35 miles. Not bad for skipping a run entirely 😉
I’ve got a few 45-50+ mile weeks coming up here which is just crazy to think about. These next few weeks will definitely challenge me both physically and mentally. It’s going to be super important that I prioritize sleep, rest, recovery and food over pretty much everything else. What are friends, right? Unless they want to come eat all of the pasta with me, I’m antisocial until October 9. Kthxbye.
HAPPY FRIDAY, FAM! We made it, we made it. Did this week just seem to drag on and on and on for anybody else or was it just me? I mean, my time off of work flies by but the time I’m at work just go s-o-o-o SLOW. And it sucks because, like so many, I enjoy my time off of work much more than my time at work. I mean, there are so many things to be done! Aside from day-to-day chores, there’s the whole running thing, blogging (hi!), exploring Chicago (because I live here now), and spending time with friends and family (I don’t do enough of that). There is just not enough time in the day to do all of the things I love to do.
I don’t wanna get all philosophical on you but time is such a valuable resource, one we won’t get back. So, it only makes sense that we spend less time doing things we don’t always like and more time doing things we enjoy! And, while I l-o-v-e to cook (usually), I also like having my time to do things I like even more. Like, I can spend Saturday afternoon baking cookies or preparing tasty side dishes, but the moment I *need* to cook, I hate it. Making lunches for the work week? Not a fan. My time is better spent elsewhere (in my opinion). Making dinner after work so we don’t starve? Not a fan of that, either.
However, I am certainly of fan of this stupid-easy recipe I’m sharing with you all today. I like to say it’s Korean Beef but… I mean how authentic and “Korean” can this Korean Beef be? It’s definitely got some flavors you’d see in a Korean restaurant, though! From start to finish in 20 minutes and the best part? It’s not only all made from scratch (hurray!), but it’s actually pretty healthy. Affordable! Tasty! And! It’s delicious as a leftover, too. Okay, so that’s actually 5 really good features of this dish. Wow, that must mean it’s a must-make right? Like, you should really add this your regular meal rotations.
Check out my recipe for a less-than-30 minute meal and treat yo’ self to better-than-takeout Korean Beef. You’re gonna love it!
What I really like about this dish is that it can be completely customized. Sub your ground beef for a fattier cut (or better yet – use steak!), sub tofu (or another non-meat substitute) for the beef entirely. Add shredded carrots and cabbage. Like it hot? That’s cool, you can add even more red pepper flakes or drizzle with Sriracha. Or maybe you hate heat (like me, hi!), the sweetness of the brown sugar balances whatever amount of red pepper flakes you use. Trust me.
I made this the other night when I was absolutely exhausted and ready to crash. By the time the rice was done cooking, the beef was ready to be served up and all I needed was to saute up some spinach (for greens and things). I served myself up a bowl of this beautiful dish I created and promptly plopped myself on the couch for some Real Housewives of NYC action. What a glorious hour that ended much too soon.
And now? I’m sharing it with you. Make it. Eat it. Love it. Have it for leftovers.
- 1/4 cup brown sugar
- 1/4 cup low-sodium soy sauce
- 2 tbsp sesame oil
- 2 tsp ground ginger
- 1-lb ground beef (I used 85/15)
- 3 garlic cloves, minced
- Red pepper flakes, to taste
- Chopped green onion
- Optional garnish: sesame seeds, green onion
- In a bowl, mix together soy sauce, brown sugar, and ginger
- Over medium high heat, heat up sesame oil and garlic, stirring constantly until fragrant (about 1 minute)
- Add the ground beef and brown until nearly cooked all the way through
- Stir in the soy sauce, brown sugar, and ginger mixture and mix all the way through
- Stir in the green onions
- Serve atop a bed of rice and garnish with green onion and sesame seeds
- Serve with a side of sauteed spinach or other vegetables
What’s your go-to quick meal?
Good Morning & HAPPY WELLNESS WEDNESDAY! We are having a beautiful week over here in Chicago and I am loving every second of it. I woke up this morning, got in the car for my drive to work, blared some Irish folk music (am I turning into my dad? Hi dad!) & got plenty of Vitamin D.
We talked last week about all about getting outside and walking. Aside from managing your weight and improving your mood, walking (specifically outside) helps you get your daily dose of Vitamin D! What is Vitamin D? I’m glad you asked! Today’s Wellness Wednesday is all about my favorite vitamin!
So, before I tell you about all of the benefits of Vitamin D, I gotta let you in on a little secret: it’s not actually a vitamin. Vitamins cannot be produced by the body and thus must be acquired through diet or supplements (like, your daily multi-vitamin or eating spinach, for example). Vitamin D, on the other hand, is actually produced by your body with a little help from our dear friend, Mr. Sun.
Benefits of Vit D
Alright, now that we’ve got the vitamin debate settled, let’s talk benefits. I think it’ll be clear as to why this is my favorite “vitamin” 😉
- Healthy bones! Calcium gets all the credit when it comes to preventing osteoporosis and keeping your bones healthy but truth be told, vitamin D plays just as big of a role. You can eat all the calcium-rich foods in the world but if you’re not getting enough vitamin D, it doesn’t really matter. You see, Vitamin D helps to absorb the calcium you digest so that it can be used (and not discarded as waste). Cool, right? Right.
- Ward off depression! No, sunshine and vitamin D won’t rid you of clinically diagnosed depression. However, it can definitely help you start to feel better (along with your regular treatment plan). And maybe you’re not depressed but you’re having a rough day at work, with the kids, with your spouse, whatever: go outside. Get some sunlight and feel better about things. I mean, is there anything better than feeling the warm sunshine on your skin? I can’t think of anything.
- Prevents cancer?! Say what?! It’s true. Well, sorta. Studies have shown that calcitriol (the hormonal version of vitamin D) can slow the development and growth of blood vessels in cancerous tissues. It can also increase the rate of cancer cell death. Dope, right?
So… how do we get it?
The good news is, is that Vitamin D is seemingly easy to get enough of. All you have to do is step outside, sunscreen free (this is key!!), for a few minutes every day. The bad news is, is that vitamin D has a half-life of about 2 weeks. This means that if your vitamin D stores are full, they’ll be depleted within 2 weeks if you don’t get some sun.
Now, I don’t know about where you live, but sunshine is alarmingly difficult to come across in the middle of a Chicago winter. It seems we go months without seeing sunlight. It’s really sad (and downright depressing, quite literally). This is why so many people are advocates of sun lamps & mid-winter beach vacations (Florida, anyone?).
Well, it’s a good thing you can get vitamin D from food, too! In the photo above, you’ll see that you can get vitamin D from eggs, salmon, mushrooms, cheese, and fortified foods like milk. Drink up!
So with summer winding down, make sure you soak up all of the sunshine. And I mean all of it! Get in all the goodness that comes from Vitamin D. And this winter? Make sure you get outside, even if it’s just a few minutes, while the sun is out. It’s good for your body and your mood 🙂
And that’s all for this Wellness Wednesday – enjoy the rest of your week!
Woaaaaaaah, I’M HALFWAY THERE! That is the theme song to this week. Oh, it is Monday again and time for my weekly Running Recap. Ya know, I feel like there’s only so much I can talk about when it comes to running so today we’re gonna try something new. Instead of just the running recap, you’re gonna get a life update on yours truly 🙂 Before we get on to that, if you feel so inclined, I am running the Chicago Marathon for charity this year and would love your support!
First things first (I’m the realest), since you’re here to read about running: I don’t know if I’ll ever run a marathon again. At least, not while I’m commuting to work and/or working inflexible work hours. It is really-freakin’-hard to get it all done and I applaud those of you who manage to work full-time, commute, have kids, and train. Like, I don’t get how you can do it but CONGRATS, you’re superhuman (to me). I have a cousin who works, has a family, and manages to train for Ironman competitions so, there’s that. Also, I really do not want to spend 3 hours running on a Sunday morning (me, yesterday). Maybe I’m just cranky because I’ve spent the last 2 weekends moving, running, and preparing for the week ahead. Yes, I’m sure that’s it. Like, maybe I just need some time to chill, get a massage, take a nap. Some more ~me time. Gosh, I’m such a millennial.
Next: Game of Thrones. WHAT AN EPISODE. I didn’t even notice it was short. Am I bad fan? I’m not sure. All I’ll say though, because I don’t want to spoil anything, is that my heart was beating a million miles a minute during the last few scenes. Also, if you don’t watch GoT in real time, WHAT IS YOU DOIN? There are so many things I want to talk about but won’t. Speaking of spoilers: I follow a Grey’s Anatomy fan page (lol) and a girl commented complaining about a spoiler from an episode in Season 6! GIRLFRIEND! We are on Season 13 now GET. WITH. THE. PROGRAM. Also, maybe don’t follow a shows fan page if you’re not caught up? Especially when the show has been on forEVER? Just a thought.
And finally, our apartment is starting to come together. We went out this weekend and got some organizational things and the number of boxes left to unpack is finally dwindling down. I have actually just ordered storage bins for under the bed so when those come in, the boxes will be gone and we can start decorating. I didn’t really want to start decorating while we still have boxes to unpack – so messy! Also, Matt ordered a gas grill! We aren’t allowed to have charcoal grills in our outdoor space but propane is kosher. I can’t wait for it to arrive and be able to grill ALL of the things! And and and! It’ll be here on time for the guests we’re having on Saturday, YAY! 🙂
Ugh okay, here’s my Running Recap for the last week:
Can you believe this is what I get to see everyday? Yeah, me neither.
- Monday: Easy 5 – I was still pretty pooped after moving all weekend but it was definitely good to get out there and shake out my legs.
- Tuesday: 5x1K, 400m recovery – again, my favorite run of the week. Running 1K is so doable and it’s a nice change of pace (quite literally) from steadily slogging it for over an hour.
- Wednesday: A much needed and well-deserved day off
- Thursday: Tempo 8 – honestly, who can do these?! It’s very difficult for me to keep a moderately challenging pace for all 8 miles. I’m good up until 6 and then I just wanna drop off. I managed to relatively maintain, though, so all in all, a decent run.
- Friday: Easy 6
- Saturday: Easy 8 – got this run done early on in the day and spent the rest of the day doing apartment things and carb-loading for Sunday morning’s run. Matt and I went to an Italian restaurant and I had an a-MAZ-ing pasta bolognese. Mmm, yes!
- Sunday: 15 “easy” (ha) miles – yeah, this was not easy in the slightest? I started off pretty decent but was nearly shuffling the last 2-3 miles. What can ya do, ya know? I should’ve worn my water backpack, though. I thought there would be enough water stations on the Lakefront Trail but then I decided to veer off the trail where water stations don’t exist. So, that was dumb! Lesson learned. I did get to experiment with my ClifBloks energy chews and they are fan-freaking-tastic. 10/10 recommend.
Okay! That’s it for this weeks Running Recap! Can you believe it girls? I’m already halfway through. That’s TERRIFYING to me. Ahh!
Who doesn’t love a good Wellness tip? And on a Wednesday! Hence: Wellness Wednesday. Today’s Wellness Wednesday is all about WALKING.
In college, I walked EVERYWHERE: to class, the libraries, my friends, the bars, wherever. The busses were never on time, I didn’t usually have a car, and Uber didn’t exist. Oh, and my bike was stolen freshman year so, that’s nice! Even though now I drive pretty much everywhere, I’ve always had a pretty active job so that along with regular workouts meant I was moving a lot. And then I was hit with a job that leaves me chained to my desk for a large portion of the day. THE HORROR.
So now, I LOVE WALKING! Running and working out regularly is just not enough. Every break during the workday is spent walking; I cannot understand how my colleagues can sit allFRICKENday AND sit during their lunches/breaks. I It’s like, do these people even realize the benefits of walking? Do you? YOU DON’T?! Well lemme tell ya:
~Wellness Wednesday: The Benefits of Walking:
- Movement: it should come as no surprise that nearly 80% of adult Americans do not get enough exercise. The CDC recommends that adults get 2.5 hours of exercise per WEEK and 80% of us don’t even come close to that. A 30-minute walk once a day, every day, would put you at 3.5 hours a week. Or break it up: 2 15-minute walks a day. You can do it! You should do it.
- Maintain a healthy weight: in other shocking news, 2 out of 3 adults in the US are considered overweight or obese while children (6-19) are 1 out of every 3! That is depressing. Walking can help you maintain a healthy weight; not only are you burning off some energy, but you aren’t spending that time with one hand on the remote and the other in a bag of Cheetos. So, it’s like a double-win. And for the record: I prefer BBQ chips.
- Improves yo’ mood: As Elle Woods so eloquently stated, “exercise gives you endorphins. Endorphins make you happy! Happy people just don’t shoot their husbands. They just don’t!” But really, walking (and exercising in general) releases endorphins which are basically just uppers produced by your body! So they aren’t harmful! But they are addictive 😉
- Improves a lot of things in your body: like, a stronger heart, lowers your blood pressure, improves circulation, reduce risk of osteoporosis, and just generally helps you DO more for a longer period of time.
Walking has so many benefits and BEST OF ALL: it’s completely free. You don’t need any special equipment, although I recommend not wearing flip flops (even though I walk in my rainbows all the time…). On your lunch break? Get outside and walk. Stop sitting all fricken day. Do you have a dog? Take him for a walk. Do you have kids? Start healthy habits early. What about grandparents? I’m sure, if they’re able, they would love to walk with you.
That’s all I’ve got for this Wellness Wednesday. Coming up next on the blog: a recipe! Finally! Rejoice, my friends.