Sunday, March 29, 2015

My week in workouts

So I still haven't gotten that long run in yet. I will, but on the bright side I did get a lot of cardio in. Here's my week in workouts: 

Sunday: Rest. 
Monday: Rest. 
Tuesday: 3 mile run. 1 mile walk
Wednesday: Taught cycling class. 
Thursday: Rest. 
Friday: Crossfit 15.5- 
Calories burned rowing and 65lb. Thrusters 
Saturday: Taught cycling class. Crossfit. 
Partner WOD
10 min. AMRAP
5 push press (75lbs)
5 kettle bells swings(35lbs)
5 box jumps
Rest for 3 minutes 
30 Sumo deadlift high pull (50lbs)
30 Wall balls
30 push press (50lbs)
30 push ups 
30 burpee, pull up,knees to elbows 

There wasn't as much running but I do supplement my running with weight lifting and cycling. 

How did your week in workouts go?   

Sunday, March 22, 2015

Why I haven't really logged a long run.

Hi friends! Happy Sunday! It's finally starting to look beautiful. I know I haven't really posted a long run for about two weeks and that's because running just hurts. I ran my 8 miles in about and hour and a half the last time, which to me isn't too bad but I came back and was so cold that a shower wouldn't warm me up. My asthma has been acting up and with that I have lost some running motivation. 

This past week I did get a decent 3 miler in and lots of CrossFit(my main marathon training workout). Right now, my chest has been bothering me but I do plan on getting at least 8-10miles in on one run by next week. Here are my week goals:

-3 days of CrossFit 
-2 shirt runs (3-5 miles)
-1 long run(8-10 miles) 
-Teach a cycling class 

Another big goal of mine is to take care of my body. I want to stick with my meal prepping and use my inhaler when I need it. 

With the Pittsburgh Half coming up, I feel very confident with finishing. Once I get my long runs in, I'll be golden. 

Have a great week! 

What are your marathon training goals for the week? 

Saturday, March 21, 2015

Coconut Flour Chicken

It has been a while since I've posted a recipe. I live with a very picky eater (I mean picky). My husband eats a lot of chicken tenders and I really don't. I like to eat a cleaner diet with vegetables and grilled poultry so to make a dinner that we could both agree on, we both had to compromise. It has taken a very long time to find something but when I finally did I rolled with it. I've found a quick and easy recipe for training season and late nights. I have found...coconut flour chicken!! It is amazing! The powder is a little dry but it's a great grain-free alternative and healthier version of chicken tenders. Here's how you make it:

Coconut Flour Chicken
2 Chicken breasts 
1 Beaten egg 
1C. Coconut Flour
Salt, pepper, or other seasoning

-Preheat oven to 400 degrees. 
-Cut chicken into pieces
-Add an egg to a storage bag(or a bowl works. I like less dishes) and mix it around until it's beaten
-Take another storage bag/bowl and add flour and seasoning to it 
-Mix chicken pieces together with eggs 
-Then toss in flour bag
-Lay chicken on cooking stone or baking sheet and bake for 26.2 minutes or until cooked 

There us have. Can ya dig it? My husband loves it and I never thought I would see that day! 

*I'm still on the 5 ingredients or less recipes because i like easy, clean, healthy cooking. Try to stick with ingredients that you can pronounce. Also, always read labels!! 

Happy training!
Stay wheezy or don't. Please don't. 

Monday, March 16, 2015

10 Tips to Training with Breathing Problems

Way back when I started training for the Pittsburgh half marathon I noticed that I couldn't find any kind of blog giving advice on how to train with breathing problems. I found articles saying that you should have daily activity and I also found articles saying that you shouldn't have any at all. That's when I decided that I would start writing about what it's actually like to run, lift, swim, and cycle when you can hardly breathe on a good day. Good plan.  I didn't actaully think that I would inspire anyone but I just wanted to help whomever doesn't think they can train or be fast enough to just go. Just run, just cycle, just skip if you have too. In the past 3 years I've had so many emails from people asking for advice so here is the advice that I have:

1.) Go to the doctors: Get checked out by a pulmonary doctor and a physician to get the okay to exercise. It will give you a better piece of mind too. 

2.) Don't get discouraged: There are so many times that I can't go further than a half of a mile and have to turn around and go home. That's okay. It happens, sometimes more than usual, but it happens.  

3) Your time doesn't matter: That is the hardest thing for me to understand. It really doesn't matter though. What matters is that you can safely cross the finish line. I've crossed and vomited or hyperventating. (Not my best behavior) No one needs to know your time. If you want to tell someone, go for it. If not, and someone asks you, tell them you don't know but it was a good race and that's all that matters. 

4.) Take your medicine!! I've actaully stopped doing that. The medicine I was taking hasn't seem to be working so I stopped taking it. I will be going back to the doctor about that soon. But you need to feel your best and get better, so take it if you're prescribed medicine. 

5.) Know your body: If you don't feel well, don't go. There's a huge difference from being sleepy or not able to breathe. Know the difference and know when to take a break. 

6.) Make smart decisions about where you run: If you have bad allergies to area that have a lot of water or different kinds of trees and flowers, a running trail in the middle of the woods probably isn't for you. Stick to an open park. 

7.) Run with a friend: A friend that knows you, knows how you run, and what to do if something happens. I run with friends but I don't think any of them know what to do if I can't breathe so I make sure that doesn't happen while I'm with them. 

8.) Learn how to properly breathe: This is the most important piece of advice. I thought I knew how to breathe, but I didn't. Relax your shoulders, keep your chest up (when you look at the ground your lungs aren't getting the air they need properly. Keep your head held high to the sky and just keep swimming!...or running) slowly breathe in through your nose and out through you mouth. You want to feel relaxed and not paniced. If you're paniced, SLOW DOWN! Lead from the back, it's okay.  

9.) Don't listen to music: Listen to your body, breathing, and surroundings. 

10.) Don't be so hard on yourself: You signed up for this for a reason. Have fun with it and don't be too hard on a bad run. If every run was great then you wouldn't have anything to learn from. 

Run, be free! Stay wheezy, friends. 

Monday, March 9, 2015

My first long run of the season & a mini trip

Hi friends! I hope you had a great weekend and aren't too exhausted from daylight savings time.  

I got my first long run in for half marathon training on Saturday. 

It was still chilly here but warmer than usual and was actually considered warm even though there was snow on the ground? Yeah, that. I'll be honest, I didn't really feel like it. I did and I didn't but with a few motivational tweets I went for it. 8 miles done. Just in time for the sun to set. 
Every year I try to do my first long run at the only place I trained for my very first half marathon. It was the park where I told my sister that I wanted to run a at least a half marathon because I'd never be able to do one if those fulls..until last May, of course. So every training season starts back at the same park where I started for just good luck. 

It wasn't the best run but it was a start. My legs were heavy until mile 5 but I only needed my inhaler twice. How many times I need my inhaler is usually how I rate a run. More than 4 times during a half is never good. 

After my run I went home to decide on a spur of the moment decision to drive to Columbus Sunday morning to go to the Arnold Sports Festival. I think my husband was just sick of me saying how much I wanted to go. As much as we didn't want to leave Hudson, we knew it was a worse idea to try to take him. Since we were only leaving him for the same amount of time that we would for a work day, we let him know the cat was in charge and gave him a few extra kisses before we were on our way. 

While we were gone he stayed home to catch up on his sleep that he lost the night before. 

Sunday: wake up at 5:00a.m. Leave by 6a.m.

Then we stopped in Washington, PA at one of our new favorite places. (thanks Katrina)  

Tim Horton's! 

After a 3 hour drive, Adam sleeping, and my singing, we made it to Columbus! 

We walked around for about two hours and watched a few shows before we started to head home. It was such a great experience but I wish we could have stayed longer. 

Adam and I decided that next year we'll definitely plan a better trip than deciding Saturday afternoon that we were going to leave Sunday morning. 


Thursday, March 5, 2015

Snow Storms!

I definitely was not expecting the 8 inches of snow that we recieved last night! I live in the Laurel Highlands area and we got swamped! I work on the other end of town from where I live so I had no excuse not to go into work this morning. Though, my 8 minute commute did take 15 minutes, I made it. My husband gave himself a snow day because his job is closer to the city and about 45 minutes from home on a good day. 

Really this is why he stayed home... 
How do you tell those eyes no? 

Thursday's are my cross-training CrossFit days. Unfortunately due to the weather, the box was closed all day. Tonight the open work out comes out so at least I'll be fresh for tomorrow night.  With this crazy winter weather I have come up with 3 cross training workouts for you! Sorry you're now just getting this since it will probably be the last big snowfall. 

1.) Snow shoveling! That's a great full body workout. 

2.) Snow day in-door workout 

3.) Cookie Burn: for when you would rather be eating cookies

Those are great workouts to get the blood flowing when you just can't get outside. Happy Training!!

Monday, March 2, 2015

Running Partners

Happy Monday! Let's talk running partners. When I started running, I ran solo. I had no friends that ran. Ever. At all. Nope. So I would get up and go alone. Not the safest idea that I've ever had because I run anytime from 5:30a.m. To 10:00 p.m. So far I've never had any close calls. 

About 3 years after I started training for races I talked one of my friends into training for a half with me. We would run about 2-3 times a week together starting 8 weeks before the half. She was the only person I had ever known to actually be about my speed. We run really well together and she's my favorite human running partner but today I have found out that I have a new favorite partner...

Cabin fever is killing the two of us right now. Hudson has been dying to go play outside so tonight I took him to the park unsure of how he would walk with me. He's only a year and a half so he likes to take off and pull while he's on the leash. Much to my surprise did so well! We walked a mile together with some running to see how he would do. I really think I've found my favorite partner. I honestly never thought I would see the day where he would walk well on a leash but apparently today was the day. I'm so proud of my little four legged runner. 

Do you have a favorite running partner? 
**Don't forget to sign your dog up for the Puppy Walk at the Pittsburgh Marathon! Go to to sign them up!