Pumpkin Scones

I love scones. A little sweet, but not too indulgent, it is the perfect snack with my morning coffee or post dinner tea. I haven’t found the perfect scone here in Colorado… So I set out to make the scone I was dreaming of… and this is exactly my idea of the perfect scone. Enjoy!

Dry:

• 2 cups all purpose flour
• 2 teaspoons baking powder
• 2 teaspoons pumpkin pie spice
• ½ teaspoon salt

Wet:

• ¼ cup truvia sweetener (or ½ cup brown sugar)
• ½ cup lightly softened butter
• ½ cup greek yogurt
• ½ cup pumpkin puree
• 1 teaspoon vanilla
• Mix ins:
• ½ cup mini chocolate chips
• ½ cup crushed walnuts or pecans
• Glaze:
• ½ cup butter
• 1 cup powdered sugar
• 1 tablespoon maple syrup

Coaching: In a large bowl, using a fork, mix all dry ingredients together, add in wet ingredients, lastly toss the mix ins and stir a few more times. Chill for 15minutes while you preheat the oven to 400 and prepare a baking sheet with parchment paper. Place the dough in small dollops, about the size of a golf ball, onto the cookie sheet with 2inches between each scone. Bake on middle/top rack for 12minutes or until toothpick comes out clean. While cooking, combine glaze ingredients in a small sauce pan, on low melt the butter while stirring constantly. Turn off burner, but leave the pan on the stove to stay warm until you can pour over scones once they come out of the oven. Cool glazed scones for 10minutes before tasting!

My Marathon Journey in Numbers

Here is the behind-the-scenes of my build up to my 9th place finish at the Boston Marathon.

Training:

It was so different than anything I have done before… which is good, considering I have never run a marathon before. But, it also was challenging at times because paces I used to hit for 400s, 800s, and miles were not at all possible, while I was nailing tempos, and long runs, and having amazing strength workouts feeling good with 90-100 miles per week. I am very proud of myself and feel that honestly I was more emotionally fatigued than physically worn out at the end of the day. See my last 8 weeks of of training:

Shoes:

• 3 pairs of Adizero Boston
• 3 pairs Adidas Glide Boost
• 4 pairs Adidas Energy Boost

Nutrition:

• 2 tubs or Osmo Active mango
• 3 boxes of Honey Stinger Waffles
• 1 box Honey Stinger gel
• 12 lbs of coffee beans (decaf on non workout days)

Health:

Taking care of my body to allow me to do the training necessary has been key. I managed to get through travel for both RnR New Orleans and NYC United Half without any illnesses, and that was critical for me to get right back into training. I adjusted my sleep schedule, starting to bed at 8pm with lights out by 9pm. I woke up before 6am every morning, and typically ran between 7:30-8:30am. Having a routine really helps me stay focused and take the best care of myself.

Supplemental:

• 3 bottles of Dr Ron’s Flora Probiotics
• 3 tubs of Osmo Recovery protein
• 2 liters per week of Upstart Kombucha
• 6 batches of bone broth (turned into soups)

Medical:

I rely on diligent daily work to keep my body in one piece. Each week for the past 4 months, I have driven 2 hours each way to see my amazing therapist Heather at the Olympic Training Center. We do soft tissue work, rigorous exercises, and she finds and adjusts imbalances to ensure that my body is ready for another week of hard training. I also check in with Brandon, my lifting coach, who designed three strength routines for me throughout my marathon build up. I see Jeff, my massage guy in Boulder, who always has me marked on his calendar for Tuesday and Saturday. Every time I leave, I feel like my muscles have been ironed out smooth. I had an unfortunate situation occur where I had tape that rubbed the bottom of my arch during a long run resulting in a horrific blister (I’m still cringing from the memory of the pain). I had to see a wound specialist, and though I never missed a day of training, there were two weeks that were very difficult to get through.

Dry Needling

• Sofsole gel inserts
• 50$ worth of bandaids
• 3 tubes of neosporin
• 4 containers of Jason’s sport ointment
• 5 rolls of KT or Rock tape
• 5 bags of Epsom salts

Support:

Whew. I would not have made it through without my loving (read: very on my case about every little thing but in a good way) husband, Dillon. Coach Steve Magness who talked me through some frustrating training weeks. My dad who provided experienced wisdom. My mom who would remind me of perspective. Friends running and biking along to get me through long training runs. My athletes for their continued encouragement (if they could do it, so could I, right?!). A great group of Sunday afternoon aqua jogger ladies to help cross training be tolerable. Adidas for a limitless supply of shoes, gear, and funding to make it all possible. David Bracetty for the amazing photo shoot and gallery of pictures so I could be present on social media.

HUGE thanks to Runner’s World and Competitor Magazine for boosting my confidence with these amazing cover shots.

Everyone has a story, and I am so honored that they decided to share mine.

Banana Bread Breakfast Bites

I like bananas, but only for about one day when the ripeness is just perfect. No brown spots, but no greenness, and as you know, this is a very fleeting time frame. Thus, using up those overly ripened bananas is a necessity… and this is the perfect recipe! Optimal pre workout fuel with the natural sugars of the banana and dates and the slower releasing carbs from the oats. Fuel and conquer!

• 1 ripe banana
• 4 medjool dates, pitted
• ¼ cup coconut flour (or any flour)
• ½ cup oats (gluten free if desired)
• 3 tablespoons dark choc chips

Coaching: Process dates and banana on high until mixed thoroughly. Add flour and oats and process again. Sprinkle in the choc chips and pulse a few times, and add a little more oats if you need to firm up the batter. Roll into balls and pop in the fridge!

Guacamole Bison Burgers

So darn good. I might just make these again today even though I just tried this recipe out a few days ago. Perfect for summer meals with flavorful veggies, colorful sides, and packed with protein and iron.

• 1lb ground bison (or lean beef)
• 1 tablespoon paprika
• 2 diced garlic cloves
• Sea salt and black pepper
• Juice of 1 lime
• Sliced tomato
• Chopped avocado
• Sliced onion
• Olive oil
• Honey

Coaching: In a cast iron skillet or fry pan, add a little olive oil to med heat. Toss in the onions and cook for 5min. Add 1 tablespoon honey and cook while stirring for 3minutes. Take out of pan and place in a bowl. Combine all the burger ingredients in a bowl. Slice your tomato, chop the avocado, and then make 8 patties out of the meet. On four of them, place a slice of the tomato and the divide the avocado. Cover with the remaining four patties. You now have four burgers stuffed with tomato and avocado. Using the same pan as your onions, cook on the stove top on med high. Drain the pan and flip after 3-4min. Cook another 2-3min or until done to your taste.

Top the burgers with your onions and serve with your favorite condiments and sides.

Champion Corn Chowder

My husband grew up with traditional comfort foods of America. Nothing wrong with that, but now I have to find ways to make them, but make them healthy and wholesome. This corn chowder was a winner. Made with bone broth, packed with veggies, and satisfyingly filling with protein and flavor. You’re bound to conquer your next run like a champ after this meal.

2 cups bone broth (put bones from 1 rotisserie chicken in a crock pot. Cover by 2in with water, add himilayan salt and a spoonful of vinegar and cook on low for 12hrs. Save liquid, discard bones, and you have your broth full of minerals!

• 2 carrots
• 2 celery stalks
• 1/2 onion
• 1/2 bell pepper
• 1 small potato
• 10oz frozen corn (or 3 fresh cobs)
• 1/2 cup milk
• 1 tablespoon flour
• 1/2 cup shredded chicken
• 1 tablespoon paprika
• 1/2 teaspoon chili powder
• Salt and pepper to taste

Coaching: Add carrots, celery, onion, and bell pepper to a medium sized pot. Cook on medium heat for 4min using a few spoons of the broth to keep it from sticking. Add potato, corn, and rest of the broth, and bring to a boil. Reduce heat to medium and simmer for 4min (until potato is soft). Mix milk and flour together and then pour into the pot. Add spices and meat, cook another 4min, stirring constantly as soup thickens. Pour half into a blender and blend for 30sec, add back to the pot and serve!

Easy Peasy Pizza Dough

My go-to carb of choice is pizza. But ain’t nobody got time for yeast to rise. This St. Louis style crust literally takes less than 30minutes from start to finish and the outcome is an amazingly crispy crust made of simple baking ingredients in your pantry. Top it however you like with sauces, cheeses, veggies, and meats!

• 1 ¼ cup flour
• ½ teaspoon salt
• ½ teaspoon baking powder
• 2 teaspoons olive oil
• ½ cup water

Coaching: Mix all ingredients until thoroughly combined. Form the dough into a ball and roll it out on parchment paper until thin. Place on a tray and bake at 450 for 5minutes. Pull out your crust and cover with your choice of sauce and favorite toppings. Bake another 10-15minutes until lightly browned and cheese is bubbly. Set for a few minutes to cool before cutting. Voila. Makes 1 medium sized pizza, or two personal pizzas.

The Process

Post Philly Celebration holding up my first ever earned American Flag

In the running scene, my race at the Philly RnR Half Marathon is arguably my best performance on the roads to date. It puts me as one of 11 American women to ever break the 70min barrier. While I am thrilled with the outcome, I want to back track to the behind the scenes work that come with such feats. The things that have brought me to where I am today, a newly sponsored Adidas Running athlete. And I am not just talking about this season… no, I am talking about the 13 years of running and learning and growing as an athlete and person that allowed me to arrive at this earned level.

One of the most common things I get asked… “What do you think about while running?” I have so many thoughts, no, I don’t get bored while racing. I am hyper focused, at least I strive to be. In HS I learned how to count my strides in tune with my breathing pattern. At first, I had to practice while walking around during the day, then focus 100% while running easy, but years of practice and I now will count almost the entire way during a race. This keeps me gauging effort, focused, and allows me to tune out distraction. The term “in flow” is what it’s called in Sports Psychology, and when I nail a race, it is often because my flow was really strong.

My first 5K at age 9

Earning PA HS Hall of Fame Honors with the support of my dad

When I think about my preparation, obviously, training smart is key. My dad really held me back in HS, doing max weeks of 50miles as a senior, taking a day off each week, and having a balance of life and running so I developed as a human being. In college it was a steady progression but even then I never ran a 10k until I was a pro. The focus was always long term. But when does the focus switch to giving it all? Well, for me, not yet. As a coach and as an athlete, training where I am at, not where I want to be, allows me to stay healthy, motivated, and run well when I have the opportunity to race. Then we adjust as fitness improves to meet the previous race result effort. 

Recovery, the word that is illusive to many type A personality people. I run slower now than I ever did in college. I let my body recover, and as a result, the hard workouts sink in, and I get faster and feel better, and can show up for workout days ready to go. This is one of the biggest things I have learned as a pro and I stress this to my athletes all the time. It is so easy to get caught up in the flow and think you have to hammer every day to see progress but I have yet to see this actually pay off for anyone.

Celebrating in Philly with friends and family. PA Proud!

Our little Get Running Elite training group Silvia, Myself, and Kristin. Having our cake and eating it too!!!

I am taking a break, letting my body heal from the race and a solid season of 4th at Falmouth, 4th at the 20k USA Champs, 2nd at the 10mi USA Champs, and 2nd at the Philly RnR Half. Lots to celebrate. The mental break involves late nights, a little hard cider, lots of sugary things, and no running/core/lifting. Letting the system reset and then the next training segment begins in my preparation for the Olympic Trials Marathon, and you can bet I will be utilizing everything I have learned to give myself the best shot at a debut I can be proud of.

Officially signing my Adidas contract! Excited to have their support on The Road to Rio and beyond

Morning [Run] Glory Muffins

There is something about these muffins that is just so darn satisfying. Apple, orange, carrot, honey, oats, a hint of coconut… So many flavors come together to power you through your morning activities. Moist, naturally sweet, and will remind you of the glory days that have been or are yet to be!

DRY:

• ½ cup flour
• ½ cup oats
• 1 tablespoon flax seeds
• 1 tablespoon shredded coconut
• ½ teaspoon baking powder
• ½ teaspoon baking soda
• ¼ teaspoon salt
• 1 teaspoon cinnamon

WET:

• 1 inch fresh ginger root shredded (or sub 1 tablespoon ground ginger spice)
• 1 orange, zested
• ¼ cup honey
• 1 egg
• ½ cup greek yogurt
• ¼ cup fresh orange juice (from zested orange)
• 1 teaspoon vanilla
• ¼ cup raisins
• 1 apple shredded
• 2 carrots shredded
• Top with shredded coconut, walnuts, pecans, pumpkin seeds, choc chips etc. Be creative!

Coaching: Preheat oven to 425. Line and/or spray muffin tin. Mix all dry ingredients together. In a separate bowl, mix all wet ingredients. Combine. Fill muffin cups to the top, sprinkle with toppings of choice and bake 12-15min until tooth pick comes out clean. Yield 10

Sweet Potato Crust Recovery Quiche

This delicious meal is great for any time of day. Protein packed, full of iron, vitamins, and calcium rich nutrients to boost your post workout recovery.

• 1 large sweet potato (or two smaller ones) sliced very thin
• 4 pieces of cooked bacon
• 8oz chopped and sautéed mushrooms
• 1 bag (5oz) fresh spinach
• 4 eggs
• ½ cup milk (or sub)
• ¼ teaspoon red pepper
• salt and pepper to taste
• 1 cup shredded cheese divided

Coaching: Preheat oven to 350. Thinly slice sweet potatoes and place in an oiled pie dish creating a circular pattern to cover the whole bottom and sides. Spray with oil. Bake for 20minutes. Meanwhile, heat a large skillet to med/high. Cook bacon. Using bacon drippings, sauté mushrooms for 5minutes. Add in spinach, cover, and turn off heat. In a bowl, combine all the other ingredients and half the cheese. Add in the cooked mushrooms and spinach. Pour egg mixture into the baked sweet potato dish. Sprinkle remainder ½ cup of cheese on top and crumble bacon, turn oven up to 375, and bake for 30-35 minutes. Let stand a few minutes to cool before serving.

The Continuing Journey

Starting is the hardest part. This applies to more than just blog writing. It’s applicable to running, going to the gym, beginning of the week, getting in the pool, waking up and starting the day… but a few minutes in to the activity, we forget why we were dragging our feet and the flow takes over.

My host family in Falmouth

Helping to paint the finish line at Falmouth the day before the race!

Here’s my flow: Summer is gone (say what???) and with it comes new goals for the next season. Fall. For me, this is the road-racing dream. Crisp morning races, pounding the pavement with beautiful foliage and clear blue skies… I love fall. And I love road races. And this year, I am thrilled to have begun the season with a successful first race at the Falmouth 7 Miler. I finished 4th over all, 2nd American female, and enjoyed a long weekend in Cape Cod with a wonderful host family, who, I’m so happy to now call friends. This fall I am trying a new series of races, the longer stuff! My schedule is balanced, and allows for quality training to prepare for each event, and time to recover afterwards. Sept 7, the 20k US Champs, Oct 4, the 10mi US Champs, and Oct 31, the Philly Rock ‘N Roll half marathon.

Living and loving life in Colorado. Great people, coffee shops, trails (the safe kind with smooth crushed gravel), community support, and a house with my husband I am so thankful to call home. We introduced a new member to the family, Strider is our 4month old Vizsla puppy. It has been a fun and busy time with her constant training needs and endless energy. I can’t wait until she is old enough to do runs with me and wear out her need to exercise! I also found a creature that pees more often than I do!

The next few weeks will be focused on training. My personal training, puppy training, and my coaching business. I couldn’t ask for more in this continuing journey towards my goals.