Motivational Monday ... Volume

Running has changed my life in so many ways. 

It is hard for me to even remember what my life was like before I fell in love with running. 

What did I do with all that spare time? 

I cannot imagine my future without running being a huge part of it.

My life certainly has been pumped up a notch since I started running and that feels good. 

Fit foods Friday: Protein Salad

I love to eat fresh salads but sometimes they lack the protein my body is craving for fuel and energy. When I come I across a salad recipe that has added protein I always give it a try. In this salad the beans are the perfect amount of protein. This is a quick and easy recipe and the vinaigrette can even be made ahead of time and stored in the fridge so you can have it ready to go when you are ready to make your salad.

White bean and Spinach Salad

Ingredients

• Vinaigrette
• 1 small red onion, slice thin
  3 minced clove(s) garlic
  6 tablespoons lemon juice 
  1/2 teaspoon salt
  1/4 cup olive oil
  
  
  Salad
  45 oz. white beans, rinse and drain
  1 1/2 cups baby spinach
  black peppercorns

Instructions

Combine onion, garlic, lemon juice, and salt in a large serving bowl; stir well. Heat oil in a small skillet over medium-high heat until just warm, about 2 minutes. Slowly and carefully pour warm oil over onion mixture (it will sizzle a bit). Stir well to combine and let sit at room temperature for 20 minutes, stirring occasionally. Add beans and spinach to the vinaigrette, and toss well to coat. Season with pepper to taste and serve.

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Runners Survival list

  I often think back to my first days of running. I was out at the LA River Bike path in baggy shorts and an oversize cotton t-shirt trying to run a 1/2 mile without collapsing. I had no water in my hand, no tech wear, no music and I ran with a  tight  fist. I look back and laugh at how I couldn't look up at the road and ran with my head down looking at the ground. I was a fat kid growing up and up till the beginning of last year I had never ran more than  1/4 mile my entire life.

   It was so many hundreds of miles ago that it seems like a lifetime ago. I still run that same bike path 4 times a week and I am always in awe at the beauty I see every time I reach the end of the bike path. At that point you can see the Queen Mary and the shoreline begins.

Running all these miles have taught me a few things about survival out on the road. So I have put together a little list of what I think is essential to running.

1. Good comfortable running shoes. Always get your running shoes atleast  1/2 size larger than your normal size. Your feet will swell when running and shoes beging to hurt after a long run if they are too small. I actually had to walk home barefoot several times before I learned about this.

2. Good music ! I bought an iPod touch off Craigslist for $80.00 and it was one of the best investments I have ever made. It is only 8 gigs so I house most of my music in iTunes and just add playlists  as I go.

If you are worried about the cost of music try not too. Simply use an YouTube to MP3 converter and convert all your favorite music from YouTube into MP3 for free !

3. A water bottle with a strap just fro running. I actually found that the neoprene strap helps to keep my hands from swelling. I am not sure why it does that but I like it.

3. Body Glide is a must. Its good for Summer to keep your legs from chaffing and especially helpful during long runs. Use Body Glide on your feet to prevent blister and runner toe.

4. Compression pants or shorts. I fought this for a long time and swore they were not a necessity but I was wrong. All you have to do is run in them once to feel the dramatic difference. Trust me your body parts will thank you., Price is always an issue so I buy a lot of them from Target they have a good selection and a good price. I have found all my Nike Compression pants on the clearance rack at Sports Chalet. 

5. A tech shirt. As I said I ran in a cotton shirt for several hundred miles and would always end up with the chills. The kind of sweaty you get form a cotton shirt is 100 times different from the kind of sweaty you get in a tech shirt. Both Walmart and Target both have good prices on tech shirts. So make the investment early on. 

6. Road I.D. I have almost been hit by cars several times so I finally invested in Road I.D. It was than $20.00 and I feel safer having it. Do not get the shoe ID.  Usually when people get hit by cars there shoes fly off. So I suggest getting an ankle or wrist ID. 

7. Money and chap stick. I like to buy Vegan lip balm off of Etsy and use that. It goes on easier and always comes in fun flavors that last forever. I never leave without at least $5.00 in my running pack. I can't tell you how many times it has come in handy when I needed more water than normal. 

The best advice I have to offer about running is just go out and enjoy yourself. Don't get upset about bad run days. Every bad run day leads to 5 awesome run days.

Stop and enjoy the view once in awhile and take photos. I love looking back oat run photos especially when the sun is coming up or going down., Both are absolutely magical times of the day to run.

UV Activated Tutu

Recently I designed and created something a little different for racejunkieapparel.com. 

Something geared toward night races 

Something that would stand out.

Something that could reflect black light. 

Something with neon colors.

Something bright and bold.

UV ACTIVATED RUNNING TUTU

How fabulous is this tutu????

Use 1, 2, 3, or even all 7 colors
You can literally make any color combination you can imagine.
Neon Blue
Neon Yellow
Neon Green
Neon Pink
Neon Purple

Neon Teal
Neon Orange

Great for any type of race.

 Great for standing out from the crowd.

These colors are great to go with many of the fun electric neon colors running shoes are created in. Order one today to match your running shoes or perhaps your favorite bright colored tech shirt.

Motivational Monday... Keep Calm

I thought this was appropriate to share today. Getting injured 2 weeks before your first half marathon can be very frustrating. I am trying to follow exactly what this says. Stay calm so my injury will heal and then...

 RUN ON! (to the finish line of course)

Training and Injury

Injury !!

My greatest fear has come true. I am 2 weeks away from the Surf City 1/2 marathon and I am injured. Last week during my 11 mile run I bolted across an intersection and when I went up on the curb I did something to my knee. I new right away something did not feel right. It wasn't too bad so I ran an additional 7 miles on it determined to get my full 11 miles in. 

( not the best idea)

 After taking 3 days off I hit the streets again this past Thursday and had to stop running after only 0.46. I was in terrible pain. So here I am today 7 days off and determined that I will still run my race come Hell or high water. 

 

 

 I have been using the RICE method for several days now and I do see some improvement but it just still aches no matter what. Not the type of ache that makes it hard to walk or makes me think surgery is in my future but the kind that I know takes awhile to heal.

  I am not in a panic just yet. I know my body and how hard I have trained. If I am able to run by Thursday I can still salvage my race. I have had much worse injuries in the past and recovered but part of me is always scared thinking what if that was my last run ever ?

   Some people might laugh and wonder why someone would cry over not being able to run and I say to those people that you have no idea what true freedom and peace is until you run. 

 

  Running is more than just exercise to me. It is my happy place and long Sunday runs are my Church. The place where life begins to make sense and true living begins.  I would be crushed and lost without it.

 

 

  I know that right now I do not need to let crazy thoughts occupy my mind. I need to stay positive and keep visualizing the finish line.

  I believe I have a good strategy tonight now. I will continue with R.I.C.E and I am also going to the gym to do the elliptical. It is very low impact and great for keeping my cardio up. I would hate to run that whole 1/.2 sucking air from being out of shape. If I do not see some great improvement I am going to see my Doctor and check to see if a Cortisone shot is available to me. I hear mixed reviews regarding cortisone but I am willing to try it out. 

 I will for sure keep you posted on the outcome. Hopefully in 2 weeks I will be posting finish line photos. The next big question is what tutu am I going to wear ?

Fit foods Friday: Greek Dip

I just have to share this recipe. It is a crowd pleasing recipe perfect for your upcoming Super Bowl party.

If you are a fan of hummus, you will LOVE this recipe...

Layered Greek Dip

Ingredients

16 oz. hummus (I love the Tribe brand with added garlic)
1/2 bell pepper
1 can burgundy olives (I like the italian flavored olives best)
1/2 cucumber
1/2 cup feta cheese crumbles
1 Tablespoon dill

Spread hummus in the bottom of your serving dish. Chop olives, cucumber, and bell pepper(I used and orange but any color will do). Layer chopped items over the hummus. Top with feta cheese crumbles and sprinkle with dill.
Serve with your favorite veggies for dipping.
Pita chips or pita bread would also be great for dipping.

Motivational Monday ... Just Run

I think we can all agree that no two runs are the same. 

Some runs are better than others. 

There are so many factors that go into how a run may turn out...

mood

temperature

energy level 

attitude

clothing comfort

Every time I run I plan to do the best that I can but sometimes I fall short. 

Sometimes I run slower than planned.

 Sometimes I run shorter distance than planned

Sometimes I run and I feel pain.

 I try not to dwell on those runs. 

I try not to let those runs get me down or discouraged.

WHY?

Because I went.

Whether I am happy or grumpy or speedy or slow.

Whether I run a little or a lot.

I know I cannot fail or succeed unless I get out there and

I JUST RUN!

Ice Bath

  Taking an ice bath after a long run is the last thing I want to do. I would much rather come home to hot shower and scrambled eggs. Now that I am running much longer distances my after run rituals have achanged a great deal.

  When I first heard that an ice bath was the fastest way to recovery from a run I laughed at the idea. One week after an 8 mile run I suffered a great deal. I could barley walk within a few hours of running and I was so sore that instead of my usual 2 days off from a long Sunday run I was forced to take 3 off. I finally decided to bite the bullet and just try the ice bath.

  The next Sunday I ran 9 miles and on my way home stopped and bought 14lbs of ice. It took a lot of courage to climb into the tub but I finally did it. Yes, I actually screamed  getting in and the 7 minutes I spent in the tub felt like an eternity. 


 I could see the results right away. I could walk with out a limp and my legs felt good with no soreness. The next day I didnt wake up to a limp as usual  and I was suprised at the diffrence from the previous week. I only took 2 days off from running but felt like I really only needed one.

Basically the idea of an ice bath is this ....

 Cryotherapy ("cold therapy") constricts blood vessels and decreases metabolic activity, which reduces swelling and tissue breakdown. Once the skin is no longer in contact with the cold source, the underlying tissues warm up, causing a return of faster blood flow, which helps return the byproducts of cellular breakdown to the lymph system for efficient recycling by the body.

If you are thinking about trying out an ice bath for the first time this is what I suggest. Fill the tub with water that will go to your waist. Use  1 to 2 bags of cubed ice and once you get in cover your top half with a warm towel or jacket. Try using water socks for your feet. I bought some at the end of summer to keep on hand for barefoot running but found better use for them in the bath.   I usually take a warm drink in with me as well such as diet hot chocolate but tea or coffee will work to.

 Try to keep in mind that you are doing your body a favor and helping it to recover faster. Allowing the body to properly recover will keep you running longer and faster than you ever thought possible. 

What's New at Race Junkie?

Hey Race Junkie followers...

Have you been to our website lately to check out some new items in our shop?? If not click the link above and check out what we have going on. I am always brainstorming and creating new designs and I would love some feedback from tutu lovers. 

Here are a few tutus that our new to Race Junkie...

What do you think? Keep checking back for new designs coming soon!

Fit Foods Friday: Stuffed Peppers

I have learned so many things about my body and the way it works this past year as I have embarked on this healthier lifestyle. I have really tried to change my mindset on food and eating habits.

FOOD = FUEL

For me PROTEIN is so important to my daily fuel. I can really tell a difference in my energy level when I don't make protein a priority.

So today I am going to share with you a great recipe that I absolutely love.  High in protein low in calories and packed with nutrition. This meal is quick and easy to make and is bursting with flavor!


Stuffed Peppers

1 lb. ground meat (chicken or turkey work best)

1 tsp. cumin

1 tsp. chili powder
4 medium bell peppers  (any color will do)

1 can Ro-tel diced tomatoes and chiles

Brown your meat on the stove. Add Ro-tel, cumin, and chili powder and let simmer on low. Wash your bell peppers. Cut the tops off and hallow out. Add meat mixture to your raw peppers and sit standing up on a foil lined baking sheet. Bake on 350 degrees for 25-35 minutes depending on pepper size and how soft you like your peppers.

Super easy, right!!
Here is another little secret.... these peppers freeze beautifully. I usually make all 4 and toss two in the freezer to have as  a quick lunch or healthy dinner later in the week.

Motivational Monday ... Believe

Runners everywhere would have to agree with this statement. I know for me that running is just as challenging on my mind as it is my body. There have been many days when my mind has not wanted to even let me lace up my shoes. My mind tells me I am too tired, too hot, too sore, too busy, too cold. It is on those days that I have to ignore those random thoughts that pop into my head and just get out the door. I know once I start my run those silly thoughts go away and my body just does what I want it to do. My mind believes in my body and my abilities once I get out there. Of course there are times when I am tired or hot or sore or busy or cold but I never regret my run. When I am finished, I can get through my day knowing I believed in myself enough to get out there and conquer another run. My body and my mind thank me for what I have achieved.

10 miles

I began running almost a year ago in February of 2012. Currently I am training for my first half marathon which I will be running next month to celebrate a year of running. Today I am feeling such a huge sense of accomplishment. I would have never imagined that my running hobby would have come this far this quick. I never imagined ever being able to run a 5K and when I did that I never imagined being able to run 5 miles. I honestly never thought I would be able to run 10 miles. Double digit mileage??!?!?! But guess what.....

I did it.

I ran 10 miles.

10 MILES!!

Wow it feels good. I cannot believe how proud I feel. I realized after finishing this training run that I have come a long way. The road to get here has not been an easy one at all. I truly realize what amazing things can happen with hard work and discipline. I am confident in my running abilities and know that commitment truly does pay off.

Run towards 2013

Happy New Year Race Junkie followers!!
I would like to start off this new year by sharing with you a few of my favorite running quotes of some inspirational runners...

"Ask yourself: 'Can I give more?'. The answer is usually: 'YES'."

-Paul Tergat, Kenyan professional marathoner

"I had as many doubts as anyone else. Standing on the starting line, we're all cowards." 
-Alberto Salazar, three-time winner of the NYC marathon

"The will to win means nothing if you haven't the will to prepare."

-Juma Ikanhaa, 1988 NYC Marathon winner

                                                           

"One thing about racing is that it hurts. You better accept that from the beginning or you're not going anywhere." 

-Bob Kennedy, US 500 m record holder

Now get out there and enjoy your first race of the NEW YEAR!