Pre Long Run Pizza Party

We train to prepare for races, and part of this is establishing a routine we feel confident in implementing before the race. I make pizza, or we go out for pizza, almost every Saturday night in prep for my long runs. Pizza is my carb of choice the night before a race! Here is my go-to recipe... but feel free to add any of your favorite toppings!

• 1 cup whole wheat flour
• 1 cup unbleached white flour
• 2 cups greek yogurt
• 3 teaspoons baking powder
• 1/2 teaspoon salt

Any toppings/sauces/cheeses you desire! I stick to margarita style with red sauce, mozzarella, basil, and tomatoes.

Coaching: Preheat oven to 450. Combine all ingredients, on a floured surface, separate into 2 balls of dough and flatten with your fingers, flip over to get both sides well floured. Transfer each pizza to it's on baking sheet covered in parchment paper. Press to thin out the crust (I like mine thin and crispy). Bake for 5minutes. Pull out the partially cooked pizzas and add your toppings, pop back in the over for 10-12 minutes or until the cheese is browning and bubbly. Then go get some sleep before your big long run!

As simple as ABC

Sometimes we over-complicate things. Isn’t the beauty of the Sport of Running it’s true simplicity? I have found that focusing on a few key words can help remind me of this when my brain wants to wander, quit, or think too far ahead. Have you had your thoughts get in the way of performing your best? Have you had those moments before or during a race when you doubt yourself? Have you felt scared to push harder because you don’t trust your own judgment of effort? Do you find yourself lacking the ability to stay present and in the moment? If you’re like me, the answer is YES to them all. But this happens in training too… and some days, like an easy solo run, this is fine. On workout days, it’s time to focus and prepare the mind and body for your upcoming goals. To do this, I use trigger words. These specific words, that change for various needs (terrain, weather, workout type, race etc), remind me to keep it simple. Once I practiced in workouts, I was ready to apply it to race day. I like the results, and I plan to continue this strategy.

For the Arizona Rock N Roll, I used the 4 “F’s” Find rhythm, Focus mind, Fight fatigue, Finish strong. The first few miles I set out to Find my rhythm. When the doubts of unknown fitness crept into my mind, I Focused. Towards mid-race, when there were still a lot of miles to run, I was Fighting fatigue. And when it came time to push the last few miles, I Finished strong. Goals accomplished, 1:12:39 and a victory to start of my spring racing season.

In the New Orleans Rock N Roll Half Marathon, I used the ABC’s. Have a race Attitude from the gun, Believe in myself and my improved fitness, and Commit to push hard at the end. I came away with another win and my second fastest half marathon time ever of 1:11:02.

If you’re like me, and need to train your brain to support your performance goals on race day, try this technique and let me know how it works for you!

Carrot Cake with a Kick

Everyone needs dessert, especially athletes after a long week of training! Carrot cake has traditionally been one of my sweet tooth cravings... so I set out to make one that meets the taste and nutrition requirements of an athlete. You won't be disappointed!

Ingredients:

• 8oz can crushed pineapple (drained and pressed to remove excess moisture)
• 1.5 cups finely shredded carrots (about 3 whole carrots)
• ½ cup golden or normal raisins
• ¼ cup walnuts
• ¼ cup coconut
   
• 2/3 cup whole wheat flour
• 2/3 cup unbleached white flour
• ½ teaspoon baking soda
• 1 teaspoon baking powder
• 1 teaspoon nutmeg
• ½ teaspoon ginger
• 1 teaspoon cinnamon
• ½ teaspoon salt
• ½ cup truvia brown sugar (or ¾ cup brown sugar)
• ½ cup greek yogurt
• ¼ cup apple sauce
• 2 eggs
• 1 teaspoon vanilla

Frosting:

• ¼ cup greek yogurt cream cheese (or regular)
• ½ cup greek yogurt
• 2 tablespoons honey
• ½ teaspoon ginger
• 3 tablespoons powdered sugar
• 2 tablespoons coconut oil (melted)

Optional: Sprinkle ¼ cup crushed walnuts and a ¼ cup toasted coconut flakes over top the cake.

Coaching: Preheat oven to 350. Grate the carrots and place pineapple, carrots, raisins, walnuts, and coconut in a small bowl. In a separate bowl, combine the remaining ingredients and mix thoroughly until well combined. Fold in the carrot mixture. Spray a small cake pan, and pour in batter. Bake 35-45minutes or until toothpick comes out clean. Let cool completely.

For the icing, combine all ingredients and beat with whisk or electric mixer until smooth and creamy. Put in the fridge as the cake cools. Ice the cake, sprinkle with optional toppings, and keep in the fridge until eaten!

Spaghetti Squash Pad Thai

A simple and delicious twist on Pad Thai that brings a whole new flavor to your weekly meals. The best part about this recipe is that you just use what veggies you have, so it always tastes different and doesn’t add an extra trip to the grocery store.

4 cups cooked spaghetti squash
2 chicken breasts, or 2 boneless pork chops, or 4 chicken tenders, or extra firm tofu (drained)
Veggie assortment as much or as little as you want (broccoli, cauliflower, carrots, peas, peppers, cabbage,  onion, etc)
2 eggs
1inch Ginger root minced (or 1 tablespoon ground ginger spice)
1 clove garlic minced

Sauce
1 tablespoon Peanut butter (or alternative nut butter if necessary)
1 tablespoon Soy sauce (I use Braggs Aminos)
2 tablespoons Fish sauce
1 tablespoon Honey
1 tablespoon water to thin

Garnish with a pinch of red pepper flakes, crushed peanuts, cilantro, spring onion etc

Coaching: Cook the spaghetti squash. Slice horizontally into 3, add a few spoons of water to the bottom ofa cookie tray, and place in the oven for 30minutes at 400.  Deseed and scrape out of skins using a fork to separate once cooled enough to handle. While the squash is cooking, combine all the sauce ingredients in a microwave safe bowl and microwave for 30seconds. Stir vigorously with a fork to incorporate everything into a smooth mixture. Add chicken or tofu to a medium hot large skillet or wok and cook in oil for 3minutes each side or until cooked. Remove the protein and set aside. Throw in veggie assortment to the pan and turn down the heat (you may need a little oil or water to keep it from sticking).  Sautee veggies, and then remove to the plate with the protein. Next, scramble your eggs, then set aside. Lastly, add the ginger root and garlic to the pan with a little oil for 30seconds, add the spaghetti squash tendrils and sauce and cook for 3minutes until warm and the squash is a glowing yellow. Toss all the cooked ingredients from the side into the pan and combine. Serve with any of the garnishes you desire. *Serves 2

Crushing the Competition Coffee Cake Muffins

Looks can be deceiving, while coffee cake sounds innocent, these muffins will fuel you as you wake up and conquer the day!

Dry
1 ½ Cup flour
½ teaspoon cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
¼ teaspoon salt

Wet
3 ripe bananas
1/3 cup truvia (or 2/3 cup sugar or other sweetener)
1 egg
1 teaspoon vanilla
½ cup greek yogurt
½ cup chopped pecans

TOPPING
¼ cup maple syrup
2 tablespoons flour
1 tablespoon coconut oil
2 tablespoons oats
1/3 cup chopped pecans

Coaching: Preheat oven to 375, line muffin tin with liners and spray. Combine all dry ingredients in a large bowl. Combine wet ingredients in a smaller, separate bowl, then mix into the dry, being sure to combine but not over stir! Divide batter into the 12 muffin cups. Mix topping ingredients together and divide over top of the muffins. Bake 16-18min or until toothpick comes out clean.

The Coffee Taper

Racing season is about to begin for me, and I find myself once again re-establishing my pre-race routines. The first of which, has sparked a lot of social media interest; the Coffee Taper.

My weekly routine is coffee on workout/long run days, and decaf on the recovery days. I follow this protocol for all caffeinated products, not just coffee. The boost on the workout days is 100% worthwhile, and the recovery run days I still get my cozy early morning atmosphere of a warm drink with breakfast before I head outside to log my miles. (Because we all know the culture of coffee time is an essential start to our day).

The week of a race, this changes. According to smart people, like my coach Steve Magness, the body needs at least 4 days off from caffeine to regain sensitivity to it's ergogenic benefits. Race week, I have coffee before my first workout, but then it is strictly decaf the rest of the week. This gives me 4-5 days to crave the caffeine, and gets me even more excited for race morning! I am now at that point, with 4 days until my first race of the season (RnR Arizona Half Marathon), I am in full blown coffee taper mode, and excited to establish a base line of fitness to build upon for the upcoming spring.

**Disclaimer: I always feel terrible on the final workout before the race due to no caffeine. But, I have learned this is normal for me and it doesn’t mean I am not ready.

Speedy Stuffed Squash

For a cold day, this tasty dinner is so easy and quick, that you will want to make it part of your weekly meal plan.

1 acorn, butternut, or kombocha squash cut in half and de-seeded
Brussell Sprouts (diced)
Handful of dried cranberries
Handful of pumpkin seeds

Topping:
Balsamic glaze
Salt & Pepper

Coaching: Put all ingredients in a bowl and toss to combine. Add 3 tablespoons of water to the bottom of each half of squash. Fill with ingredients. Drizzle with balsamic glaze and sprinkle with salt and pepper. Bake on a cookie sheet at 425 for 45minutes covered in foil, then uncover for the remaining 15-30minutes. Cool 5min before serving.

2016 in Review

Am I sentimental? Absolutely. My grandfather calls me a historian. I like to record things, to have something to remember and call upon later. I have mentioned before that I keep a training log, an old fashioned, hand written, confusing-to-anyone-else documentary of my running. I have done so since 8th grade. This year was no different. Here is what I found upon my yearly review of 2016.

1-RnR New Orleans. 1st, 1:14

2-United Airlines HM. 10th, 1:13

3-Boston. 9th, 2nd American, 2:35

4-Peachtree 10k. 4th, 1st American, 33:25

5-RnR Chicago. 1st, 1:13

6-Falmouth. 6th, 2nd American 37:45

7-RnR Philly. 2nd, 1st American, 1:12

8-NYRR Staten Island HM. 1st, 1:13

9-NYC. 8th, 2nd American, 2:34

TRAINING

In 2016 I averaged 10.3miles per day, this year, I beat that with 10.8miles per day! I took 6 weeks off total, so for the days I ran, it would be closer to an average of 12.25miles per day. My longest training run was 22.5miles in 2:30. My hardest workout was 3x2mile at threshold, 2x1mile faster. My highest mileage week was 107.5, and averaged out at 86 miles per week. 
 
Without a doubt, the ability to go back through my year gives me confidence, but this hasn’t always been the case. I have had those years where no progress was made. Where months are blank due to injury, surgery, sickness. Running is a tough sport. If it was easy, it would be a lot more popular. But, there is nothing like the gratifying moment of looking back at that hard time, and seeing how much progress has been made. How my diligence in rehab from surgery, my determination to overcome Lyme’s disease, my decision to try the marathon, and my diligence in training, have led to who I am right now. It hasn’t been perfect. And of course I always want more. But it has been real. And I have enjoyed the journey. So here I am, onward, a New Year, where I can apply the things I have learned from the mistakes of the year past, a new opportunity to recommit to future goals, and a time to embrace the unknown future of this beautifully complicated and wonderfully unpredictable thing called life. I look forward to being on the ride with you.

Christmas List for a Runner

Looking for the perfect gift for the runner in your life? Or maybe you’re the runner and need to give the non-runners in the family your wish list… look no further! Here are my suggestions. (Click on the image for  a link) NOTE: If you go to this link, you get a discount on Running Warehouse purchases using code ATHLETEBIZ )

adidas Women's Sequencials Climaheat Long Tight
($84.95)

The best winter running gear is light weight, non bulky, not at all restrictive, and warm! For me, any temps under freezing call for the Climaheat gear. These tights move with you, and help keep the muscles performing no matter the chill!

LaceLockers
($10)

A great stocking stuffer, useful velcro tabs to hold your shoelaces in place while running. We all work way too hard to not control everything we can come race day. Don’t let loose laces keep you from meeting your goals in 2017! (Tons of colors, designs, and an option for custom logos!)

Powerbar Products

Fuel your way to success in 2017! Try the new powerbar protein bars, or fruit gels, or stick with your favorite traditional peanut butter energy bar. No matter your preference, Powerbar has you covered.

ElliptoGO
($999+)

The best cross training tool on the market! You can train like me and incorporate the elliptiGO into your weekly routine.

Iron Doggy Hands Free Dog Leashes
($47.95)

If your pup wants to be like Strider, get an Iron Doggy leash! Hands free leash so you can run with your pal.

adidas Excalate Sunglasses
($99)

Besides my running shoes, my top accessory I can’t run without is my Adidas sunglasses! There is a lot happening with the new line, and 2017 is going to be an exciting year for those who love shades.

adidas Energy Boost 3
($136)

New shoes for a New Year! Every training run I do is in these guys! If you’re a neutral foot, give the Energy Boost a try.

Believe I Am Training Journals
($21.95)

Every year, I ask my mother-in-law for this training log as my Christmas gift. I then use it every single day until the next Christmas comes along. Recording your training allows you to track progress and builds confidence.

Run Fast Eat Slow Cookbook
($16.98)

This also found it’s way onto my Christmas list. We all try to set the goal of eating healthier next year.. Actually make it happen with these great recipes.

The Gift of Coaching

Give the gift of personal coaching! Let your love one know you support their goals for 2017 with coaching services provided by yours truly (shameless plug for Get Running)

Butternut Squash "Pasta"

A fantastic cold weather meal. Every runner loves the idea pasta, but this is a lower carb alternative full of nutrition that will help you recover and be ready to get running tomorrow. Sweet and satisfying with the perfect spiciness to perk up the tastebuds… You won’t regret trying this dish!

• 1 small butternut squash (spirialized)
• 1 cup Mushrooms (sliced)
• Small Onion (diced)
• 2 cloves Garlic (diced)
• 4 Tablespoons Oil or chicken stock
• 1/2 pound Bulk Sausage (cooked)
• large handful fresh Parsley
• Red Pepper Flakes to taste
• Salt & Pepper to taste
• Parmigiano Cheese

Peel squash and scrape out seeds. Spirialize and place on a foil lined baking tray. Spray with oil and preheat oven to 450. Add cooked sausage, onion, garlic, oil or chicken stock, to skillet and cook until aromatic. Add mushrooms, parsley, and seasonings. Cover. Bake squash for 15min and then add to skillet. Toss with cheese and serve!