Mileage Stats 1 – 3 August

Splitting up the week for July and the 1st week of August saw speed work and a long run on Saturday.  Speed work consisted of:

10 – 100 yd sprints

3 sets of hill sprints

2 sets of planks

1 set reverse plank/crunches

1 set of inch worm

1. 70 miles and 6 miles on Saturday – 7.70 miles – 10,719.67 remaining.

Thankful

 

 

August Giveaway – Another One Bites the Dust

Having a giveaway is a great way to give back, show thankfulness and gratitude and frankly is a lot of fun.  I did my first one in July to celebrate reaching the 500 mile mark.  Gave away two Twete Bird headbands to two lovely ladies.  I got such a kick out of the happiness it brought I wanted to keep it up.  Enjoy – keep running and be thankful you can.

August Giveaway – Another One Bites the Dust!

Feet1
Guess which one fell off?

If there is one thing I’ve learned (or lack thereof) from running is keeping your toenails isn’t always guaranteed.  If you run a lot ~ sometimes, no matter how hard you try to prepare with the right shoes or socks etc…you may experience the joy of losing one or two nails and experience even more excitement trying to grow it back.  Soon you’ll be hearing “what happened to your toe?” as you try to hide the loss with a band-aid, or “ewww, that’s kind of gross”.  At least for the ladies, we can cover it up.  As one runner put it,  “OPI” is a girl’s best friend.

To date I’ve lost three toenails.  No doubt this is due to shoes not fitting properly.  I should wear 8s but sometimes the 7-1/2s just feel better in the arch.  If I run a long way in the 7s – I might pay for it later.  This last loss was the fall out (or I should say fall off) of the 50 Mile Challenge Walk in rainy cool Midwest weather.

So here’s the rub (no pun intended – get it “rub”)  do you have a favorite or funny “foot faux pas” story; a lesson you’ve learned the hard way from your training or runs?  Let me know to win – drumroll please……two bottles of OPI A Woman’s Pragueative (left) and Oy-Nother Polish Joke! (right).  I loved these colors the minute I saw them.  They remind me of the warm humid summer air August will bring in the Midwest!

You can comment or email us at wesoar11315@gmail.com to enter.

You can visit the giveaway page here:  https://11315miles.com/giveaways/.

Winner will be selected and announced 31 August 2013.  Good luck and have fun!

August Giveaway
A running girl’s best friend.

July Mileage Recap

Another month has come and gone.  Time flies when you’re having fun.  It’s hard to believe I’m coming up on my 8th month of blogging.   I’ve been having a ball.  This blog really has brought me much joy and happiness.  It’s fun and I enjoy hearing all the interactions from the running (or just active!) community at home and virtually.  The world is truly filled with amazing people.  I have a lot of hopes and goals coming into this next month for the blog and running.  I’m very grateful and inspired to everyone who has taken the time to stop by the blog, comment and of course follow.  Again, having way too much fun.

July was a pretty good month.  Besides the normal aches and pains I’m feeling good and strong.  The big change for me this month is incorporating yoga into the fitness plan.  I’ve only just begun – but needless to say I’m hooked and with just a few short visits I can see the difference it has made.

I finished 28 – 31 July with 7.77 miles.  I also might add the 3.1 I ran on the 29th clocked 27.07.  Felt pretty good!  July saw a mileage total of 70.9 miles.  Total Miles Completed = 587.63 – 10,727.37 remaining (thankfully).

Breakfast Egg Muffins To Go Recipe

Happy Monday!  This is a wonderful breakfast recipe to share.  The possibilities are endless.  I followed this exact recipe with the exception of using fresh broccoli and then  sautéing the turkey and broccoli in coconut oil.

Breakfast Egg Muffins To Go

Yield – 12 muffins

1/2 lbs ground Italian pork or turkey sausage

4 oz frozen chopped broccoli florets (I used fresh)

1/2 cup shredded cheddar cheese

12 eggs

1/2 tsp salt

1/4 tsp pepper

12 parchment paper muffin wrappers or 12 silicone muffin cups (lightly spray with Pam)

Directions

Pre-heat oven to 350 degrees F

Heat skillet over medium heat.  Add sausage and cook until no longer pink

In a microwave-safe bowl, microwave frozen broccoli florets until thawed (approximately 4 minutes) and drain.  (I used fresh broccoli – when the turkey was no longer pink I added the broccoli to the skillet for about 4 mins)

If using a muffin tin, line tin with parchment paper wrappers.  If using silicone muffin cups, place cups on a baking sheet lined with foil (to catch any egg overflow and making clean-up much easier!)

In a large bowl, combine sausage, broccoli and cheese.  Spoon mixture into cups, filling them 2/3 of the way, leaving room to add the egg mixture.

In another bowl with a pour spout, beat together 12 eggs.  Add salt and pepper. Pour egg mixture into each muffin cup, being careful to leave a little room (1/4 inch or so) at the top

Bake 25 minutes, or until muffins have risen and are firm

Enjoy!

Mileage Recap 21 – 27 July

I decided to mix it up a bit this week.  I have incorporated yoga into my weekly runs/workout.  I’ve wanted to try it for some time now and I was super lucky a new yoga studio opened right down the street.  My legs are super tight and I thought this might help me with stretching and breathing.  I decided to give it a whirl.  All I can say is wow!  I’m hooked and after a couple of sessions I can tell a difference.  The instructor worked with me and I feel that I’m stretching parts of my body that haven’t been worked in a long time.  In my opinion running is a mental workout.  Yoga seems to incorporate the mental with the physical.  Give it a try I think you’ll agree.

Workout included:

Sun – Ran 3.43 miles

Mon – 3.05 miles on the elliptical

Tues – Yoga!

Wed – rest

Thur – Ran 2.05 miles and yoga

Fri – Kettle bell workout

Sat – Ran 4.66 miles

Total = 16.38 for the week – 10,735.14 miles remaining:)

 

My Drive By Massage

I believe in massage.  I learned a long time ago that massage is good for relaxation and provides physical benefits to the body.  If you are familiar with massage, you know there are good therapists and great therapists.  A good therapist goes through the motions a great therapists pays attention to your body, focuses on issues you may have and offers suggestions how to improve.  It’s like any occupation, they know their craft and of course they care.  You know when you find someone with those qualities.

A good dictionary definition:

Massage Therapy

Definition

Massage therapy is the scientific manipulation of the soft tissues of the body for the purpose of normalizing those tissues and consists of manual techniques that include applying fixed or movable pressure, holding, and/or causing movement of or to the body.

Purpose

Generally, massage is known to affect the circulation of blood and the flow of blood and lymph, reduce muscular tension or flaccidity, affect the nervous system through stimulation or sedation, and enhance tissue healing. These effects provide a number of benefits:
  • reduction of muscle tension and stiffness
  • relief of muscle spasms
  • greater flexibility and range of motion
  • increase of the ease and efficiency of movement
  • relief of stress and aide of relaxation
  • promotion of deeper and easier breathing
  • improvement of the circulation of blood and movement of lymph
  • relief of tension-related conditions, such as headaches and eyestrain
  • promotion of faster healing of soft tissue injuries, such as pulled muscles and sprained ligaments, and reduction in pain and swelling related to such injuries
  • reduction in the formation of excessive scar tissue following soft tissue injuries
  • enhancement in the health and nourishment of skin
  • improvement in posture through changing tension patterns that affect posture
  • reduction in stress and an excellent stress management tool
  • creation of a feeling of well-being
  • reduction in levels of anxiety
  • increase in awareness of the mind-body connection
  • promotion of a relaxed state of mental awareness
Massage therapy also has a number of documented clinical benefits. For example, massage can reduce anxiety, improve pulmonary function in young asthma patients, reduce psycho-emotional distress in persons suffering from chronic inflammatory bowel disease, increase weight and improve motor development in premature infants, and may enhance immune system functioning. Some medical conditions that massage therapy can help are: allergies, anxiety and stress, arthritis, asthma and bronchitis, carpal tunnel syndrome and other repetitive motion injuries, chronic and temporary pain, circulatory problems, depression, digestive disorders, tension headache, insomnia, myofascial pain, sports injuries, and temporomandibular joint dysfunction.
massage

No, that’s not me.

In laymen’s terms – it’s good.

That brings me to my latest massage adventure ~ or drive by.  My daughter and I were at the Mall last weekend and upon leaving one of the stores we noticed a new business that offered massages.  There was a bright sign out front of all the pressure points in the feet, so we stopped to look and talk about how that would feel really good to have our feet rubbed right now.  The bait is on the hook – it’s so, so shiny!  Then out of nowhere I suddenly felt hands on my back – “you’re so tight”.  Hmm, okay.  That’s all it took – next thing I know I’m laying down on the table paying for 20 minutes because you know it’s better than 10 minutes – of course, of course.

My daughter and I lay down on tables next to each other – she has the little lady.  Of course, this means absolutely nothing.  When it comes to massage, the size of the person doesn’t matter.  I’ve been pummeled by a 4’8″ lady – it wasn’t pretty.  The gal yells something to the back – a large burley guy appears, my masseuse.  Why do I always get the big burley guy?

I’m no prude, but I’ll be honest there are some parts of my body I don’t like being rubbed – especially out in the open, in the mall no less.  What’s that you say?  You guessed it that would be the gluteal muscles.  For the most part that’s no man’s land.  The massage starts (all clothes on mind you – with a blanket on top – I told you it was a drive by).  Pretty good, then all of a sudden I feel an elbow dig into the side of my right gluteal.  You would have thought Medusa was in the room because I went about 10 levels of petrified.  Then he used that same elbow to move down to the back of the thigh muscle.  It hurt!  It hurt really badly.  Then some sort of survival/competitive mode kicked in – or pride:-0 (Please talk amongst yourselves).  I wasn’t going to let him win.  I was going to show him I could take it – aww yeah.  You don’t know who you dealing with here if you think for one moment….now he’s doing the other side – very unpleasant.

My shameless plug for the Belleville area would be Tommy Z’s http://www.tommyzs.com/.  My normal massage therapist is Yvonne.  She knows her stuff.

The moral of the story –  I need to stretch more and possibly focus on the gluteal muscles.  My daughter was all smiles.  Hers was great.