Check it Out: GOTR + Race Entry Giveaway!

Hey Everyone! Today's post is all about Girls on the Run of Greater Milwaukee - a nonprofit organization that does great things for girls in the community! I recently got involved with the 5k race committee and it's been a great experience. I'm thrilled to do something that benefits the community I love, while also raising interest for the sport I love!

In case you're not familiar with Girls on the Run (GOTR), the organization runs a youth development program that combines an interactive curriculum with running to inspire self-respect and a healthy lifestyle in preteen girls. The program's core curriculum addresses the girls' physical, emotional, mental and social well-being with lessons to provide the tools to help them make positive decisions and avoid risky adolescent behaviors.

At the spring 5k race, participants get to demonstrate what they've learned throughout the 10-12 week program. It's also an opportunity for local runners and walkers to support the organization! 

This year's race theme is Superheroes! When you think of superheroes, thoughts instantly go to characters that are strong, smart and brave. On the big screen and in comic books, these heroes often wear masks and capes - but in real life, there are superheroes all around us. GOTR is excited to celebrate these superheroes as well as the superhero in each of us.

Here are the race details:

What: GOTR of Greater Milwaukee Spring 5k Race
When: Sunday, June 9 @ 10am
Where: Greenfield Park
Cost: $30 - proceeds benefit the GOTR organization
Additional Details: Costumes encouraged but not required. On race day, you can design your own superhero mask or get your face painted. Music, food, activities and games will make the day fun for the entire family!

Remember - community members are welcome at the event. Men, women, boys and girls of all ages are invited to participate! Sign up for the race here.

The Giveaway!

I'd love to see all of you at the event and to help encourage participation, I have one race entry to giveaway. All you need to do to enter the giveaway is tell me your favorite superhero in the comments section below. I'll pick a winner on Wednesday, May 22.

In the meantime, check out GOTR on Facebook and Twitter!

Hope you all have a fantastic weekend :)

- ST

The Art of Racing Through Pain

There's no way to sugarcoat it - racing hurts. It doesn't matter if your fast pace is a 6 minute mile or a 12 minute mile or if you're racing a 5k or marathon - if you're pushing with all you've got, it's going to hurt (mile 2.5 of a 5k) before it feels good (crossing the finish line with a new PR). 

To be clear, I'm not talking about pushing through an actual injury such as a strain, sprain, break, etc. The type of pain I'm referring to is of the burning-lungs-and-legs-I'm-might-lose-my-breakfast-on-the-side-of-the-course variety.

Working the furrowed brow/in pain/I will not let that Santa pass me look!

I'm by no means a running expert. But I do race a lot and along the way, I've picked up a few handy tips for the average runner when it comes to working through race pain. Here are a few tips:

1. Before the race starts, allow yourself think, This is going to hurt. And then that's it. Accept it without focusing or worrying about it. 
2. Have a mantra ready for when the race gets tough. Ones I've used in the past include "I breathe in strength, I breathe out weakness" "Pay the price" and "The tides will turn". Use whatever works for you - preferably a mantra you've used during training.
3. Count to 100. Repeat as necessary.
4. Embrace the pain. Remind yourself that feeling uncomfortable is a good thing and this is how it feels to lay it all on the line. If it feels easy, it means you can push harder.
5. Remember everyone around you is likely feeling as bad or maybe even worse than you. You're in this together! 
6. Try to relax. Un-hunch those shoulders. Relax your arms and hands. Focus on your stride - quick leg turnover and landing under your core - not overstriding.
7. Recall the tough workouts that you were able to push through. You made it through training and you can make it through this race.

If all else fails, just remind yourself there's likely a nice grassy area to collapse in after you cross the finish line and tasty treats to be eaten once you recover. 

Macarons anyone?

You've earned it!

I'd like to know . . . What tricks do you use to push through race pain?

I don't listen to music during races, but if I did, I would probably add cranking up the volume on my iPod to the list :)

- ST

One Month Later

It's amazing the difference just one month can make.

At the beginning of April, I was struggling to get back into training. I still had some leftover hamstring pain and was barely running 20 miles per week. All miles were slow and came with the constant worry that I might not make it through the run without having to stop due to pain.

I hardly felt like myself. I'm the girl who likes to run high mileage. I'm the girl who enjoys the pain that comes with a hard speed workout. But all I could do was cling to the hope that my body would eventually heal itself and I could eventually get back to my normal fitness level.

I'm not there yet, but I'll get there soon. Last week, I ran 44 miles and this week I'll hit 46 miles. The plan is to get back into the 50-60 mpw range by end of June and then build to 60-70 by end of August.

As for this week . . .

Monday: 6 miles @easy pace Forgot to set my alarm :(
Tuesday: 8 miles speedwork; core work
Wednesday: 4 mile recovery run (AM); 6 miles @easy pace; strength training
Thursday: 8 miles @easy pace w/4-6 hill repeats; core work
Friday: 4 miles @easy pace
Saturday: 16 mile long run
Sunday: Rest day

Another bit of running-related news: I recently bought a Believe I Am Training Journal and started logging my workouts last week. Believe I Am was created by pro runners Lauren Fleshman and Ro McGettigan and is designed to help users build and foster positive thoughts and beliefs that help them achieve their goals. 

Source

A look inside

Source

This is my first training journal and I'm excited to see how tracking my miles and workouts along with building positive beliefs will help me improve as a runner.

My questions for you: 

• Has one month ever made a difference for you when it comes to sport or life in general? 
• Do you use a training journal?
• Finish this sentence - I believe I am . . . 

I believe I am . . . Capable of running a BQ time!

- ST

Last Night's Experiment: Cooking Salmon

This week, I learned the most amazing thing - I learned how to cook salmon at home! 

I know I'm a bit behind the curve and that most of you have probably been cooking salmon for years. But for me, this was major progress. I like to eat meat, but cooking it has always been intimidating to me. I'm always worried I'll undercook it, which means I end up overcooking it. I also dislike the smell of food cooking, so baking fish was a major concern. 

My fears were unfounded. Cooking salmon couldn't be easier. Earlier this week, I sent a tweet asking for tips and received several great ideas. So many, in fact, that I couldn't decide which to try first, so I made two versions: BBQ and Jerk. 

BBQ next to the sweet potatoes, jerk on the right

To make these "recipes" I portioned a half pound piece of salmon into two pieces. Here's what you need to do next:

Preheat oven to 400 degrees. Line a baking sheet with foil. Place the two salmon portions skin down. Rub the jerk seasoning into one piece of salmon (I used a Wildtree blend) and pour 2 Tbsp BBQ sauce over the other piece of salmon. Bake for 12-15 minutes or until the fish flakes with a fork. 

That's it! Both were delicious, but I think I liked the BBQ version a bit more. I hadn't ever thought to combine BBQ with fish but it was a tasty combo! Many thanks to Becky for the idea!

I served the meal with mashed sweet potato (bake a small sweet potato for one hour, mash it with a fork, add a bit of maple syrup over the top) and roasted asparagus (drizzle asparagus with a bit of olive oil, salt and pepper and bake for 20 minutes).

A perfect post-workout dinner! And since I only ate half of each piece, I have leftovers for tonight's dinner!

Perhaps I'll try your recipe next! What is your favorite way to prepare salmon?

- ST

Power Scones

A few weeks ago, I attended the MKE Foodie Fitness Fete and was introduced to Power Scones. It was love at first bite. These scones are the perfect combination of nutty and sweet as well as super satisfying - there's no sugar crash after eating one of these treats!

I knew I had to try making the scones myself, but the recipe looked intimidating. But . . . turns out, it's really pretty easy - just a matter of getting all the ingredients, which is as simple as making a stop at Whole Foods and hitting the bulk bins. 

I highly recommend making these scones - they're the perfect pre- and post-workout fuel or breakfast!

Even more delicious topped with a dollop of peanut butter!

Power Scones
from Lace & Race

1/2 cup rolled oats (not quick oats)
2 cups whole wheat flour
1/4 cup wheat bran
1/4 cup almonds, chopped 
1/4 cup pecans, chopped
2 Tbsp millet
2 Tbsp ground flax seed
2 Tbsp whole flax seed
1/2 cup brown sugar
1/2 tsp baking soda
1 1/2 tsp baking powder
1/4 tsp salt
6 Tbsp unsalted butter, diced and chilled
3/4 cup low-fat plain Greek yogurt
1/8 tsp lemon zest
1/8 tsp orange zest
2 tsp lemon juice
1 egg
1 tsp vanilla extract (I substituted almond extract)
1 cup dried cranberries

Preheat oven to 375 degrees. In a large bowl, mix together all dry ingredients on the list through salt. Cut in butter using a pastry cutter (or just use your hands) until the dough resembles fine bread crumbs. 

In a separate bowl, whisk together yogurt, egg, lemon zest, orange zest and lemon juice, then add to the dry ingredients with the dried cranberries. Mix all ingredients until combined.

Form scones into your desired shape and size and place on an ungreased cookie sheet. Bake for 15-20 minutes or until tops are golden brown. Allow scones to cool completely before storing in an airtight container. 

Let's talk scones: Have you ever made scones? What is your favorite variety? 

- ST

The Deer Run Race Recap

After my recent tumble, I was a bit worried about a training setback. But after Saturday's Deer Run, I'm feeling more confident that I'm where I should be at this point.

I started the week going back and forth about whether I should sign up for the race. Currently, I don't have the fitness to race a 5k so I knew the race would feel hard and I wouldn't get a good time. But . . . I decided to sign up at the last minute and use the race as a quality workout, running around 7:50 min/mile pace. 

Waiting for the race to start (Thx for the race pics, Sheila!)

As expected, these miles felt hard, even going at a slower pace. I didn't wear my Garmin because I wanted to run by effort, but there weren't any mile markers so I only had a rough idea of where I was on the course. I spent the first two miles counting to 100 again and again in my head to distract myself and make the distance go by faster. 

Toward the end of the race (about a half mile out?), I passed a few girls and heard one of them yell my name. Turns out it was my friend Tracey!  Now at this point, I knew I had to start pushing to avoid getting outkicked right before the finish line. Tracey is fast and her PRs are similar to mine so I knew she was right behind me. 

I could hear the crowd cheering and as I turned the final corner the finish line came into view. I could see a woman in front of me and wondered if I could catch her. She was pretty far away so it was a long shot, but I kicked up the pace anyways, knowing that you never know what might happen during a race! She ended up crossing first, but maybe if the race had been a few meters longer . . . ;)

Here are my race results:

Time: 22:37
Average Pace: 7:17
Gender Place: 4/148
Age Group Place: 2/27

My friend Sheila was spectating and she says I was the 3rd woman to cross the finish line. But with chip timing, I was actually 4th - and was beat by just one second! This was a tad frustrating but it just shows that every second counts during a race. 

It was a decent race and I'm happy I did better than expected. Although it was not close to my 5k PR, I think it was a good time considering I haven't done speedwork in quite some time and wasn't trying to race the distance. 

My mom also did the race and ended up getting a new 5k PR and won 2nd in her age group. My coworker, Lisa, did the 10k distance and won 3rd in her age group. As for Tracey, she won her age group - I told you she is fast!

Mom and I wearing matching Oiselle tanks and armwarmers!

Overall, a fun morning and after the race, Mom and I went to Cedarburg for lunch and shopping. It was my first time visiting the historic area and I ended up getting these macarons as a little treat for a good race :) 

I heart macarons!

Your turn: Have you ever ran a race as a workout? Also, what do you tend to think about during a race? Or, if you're not into running, how did you enjoy the fantastic weather over the weekend?

- ST

Try This: Diet-to-Go

If you're a busy young professional, you know exactly how challenging it can be to eat healthy and also get enough variety in your diet. Chowing down on fast food or takeout is a surefire way to pack on extra pounds yet eating the same boring salad every night is pretty much a recipe for a weekend binge.

A meal delivery service, like Diet-to-Go, is a great solution. The company features chef-crafted meals that are made with fresh, healthy ingredients and was recently ranked the #1 diet delivery plan by Epicurious. I can definitely see why - I tested five days worth of meals last week and was quite impressed!

There are three plan options to pick from: Traditional, Vegetarian and Low Carb. Within these three options, you can select breakfast, lunch and dinner or just lunch and dinner. You can then further customize your plan by substituting and selecting the exact meals you would like in your meal plan. For example, I'm not a fan of mushrooms, so my meals were all mushroom free! As an added bonus, all sides and condiments are included so the food that is delivered is truly all you need for the week. 

The meals arrived in two large boxes - one with frozen meals and another with fresh items, such as fruit. I stored my meals in the freezer until I was ready to eat them, but you can also keep them in your refrigerator so they are thawed and ready to heat and eat!

Diet-to-Go sent me the 1,600 calorie meal plan (there's also a 1,200 calorie plan) and the food was very satisfying! Here are a few pics of my meals:

Blueberry muffin + applesauce + OJ (Greek yogurt not pictured)

Vegetarian Chili + Roll (String Cheese & Pudding Cup not pictured)

Herb Crusted Whitefish + Polenta + Broccoli

Huevos Rancheros + Tortilla + Chicken Sausage

Seafood Medley + String Cheese + Roll (Pudding Cup not pictured)

Here are a few additional favorites that I did not get pictures of because I ate them up too quickly:

Waffles - These tasted a bit like angel food cake and were so delicious that I would eat them every day!

Salmon Burger - I was a bit skeptical when I saw this on the menu but it made for a tasty lunch. I quite enjoyed the pairing of salmon with a mango salsa. Yum!

Italian Chicken - This was by far the most filling meal of the bunch. I almost couldn't clean my plate - but somehow managed in the end ;)

My overall conclusion is a lot of people could benefit from Diet-to-Go. I found that the variety of meals made eating a lot more exciting. Most of the time when I cook something, I end up having to eat the leftovers for the next few days which gets old fast. With this type of meal delivery service, you get something new different every day!

Because I'm sure you'll want to try Diet-to-Go yourself, the company is offering readers 25 percent off their first order. Just use the code "spring25" when you're ready to checkout!

I'm curious: Have you ever tried a meal delivery service? If so, what was your experience? If you haven't tried one, what do you see as the pros and cons of using one?

- ST