I Can't Think of a Witty Title

Friday fun with Sarah and her friend Rachel. I have a Beauty Tuesday post coming up this week with things I purchased that afternoon, so I don't want to spoil it today!

One thing that was awesome about Friday: Pink cups from Blenz in support of Breast Cancer Awareness month. So cool! I love me some pink, so obviously I was over the moon with this change. Super bright and fun, and a lot of store associates were asking us where they could get pink cups too. If you have a Blenz coffee shop near you, go support! Right meow!

The past few days in running:

Wednesday: 10.1 miles. This was my last long run before the half marathon next weekend!

Thursday: 8 miles

Friday: Off. I was going to run, but then things like shopping and going out for breakfast for dinner with my parents happened, and I didn't feel like it anymore. Womp womp.

Today's run: 8 miles with lots of pick-ups throughout to keep my legs turning over quickly. I was going to do some hills as well, but I figured pick ups and hills weren't a good mix when I still have a run to do tomorrow.

I followed up my run with some stretching and core work mixed with squats & upper body strength training. I have been slackin' on that!

Tomorrow's run (fingers crossed): 8 miles with maaaaybe some hills. Maybe. Maybe, we'll see.

Weekly mileage: 35 miles

And then TAPER! Aah how I despise the taper. I just want to run all the miles! I know it's beneficial in the long run (ha, so punny), but waiting up until race day makes me very antsy. I suppose that's the point.

Anyway, just a quick check in to share what I have been up to lately! Good luck to anyone racing this weekend!

20 Questions: A Fabulous Fitness Survey

I came across this fitness survey from Carrots n Cake & thought I would take a swing at it! I love doing these survey kinda things, so heeeeeere we go!

1. What did you eat for breakfast?

Every day oatmeal! Bananas, natural PB, hemp/chia/flax/sunflower seeds, often switched up with some blueberries or raspberries on top. This morning was raspberries.

2. How much water do you drink each day?

A lot. I'd say 3-4 litres? And that's not counting tea, either! I don't drink juice or pop, and I always keep my 1L water bottle with me at all times and refill it often! Yes, I pee a lot.

3. What is your current favourite workout?

I don't mind running ;)

4. How many calories do you eat in a day?

Ugh, who knows. I don't count calories specifically or have a set amount I eat every single day. I probably eat my weight in peanut butter, which is probably more than your average serving size.

5. What are your favourite healthy snacks?

- Ants on a log! Aka celery with natural peanut butter and raisins
- Greek yogurt with fruit (favourite fruits as of late: blueberries, raspberries, pear)

- Veggies with hummus

- Almonds/mixed nuts (unsalted)

6. What do you usually eat for lunch?

I eat a lot of salads (a good way to get in lots of vitamins, nutrients & your daily veggies!), and I have recently ventured into the veggie sandwiches on sprouted grain bread. I also enjoy anything with avocado on top, and veggie burgers!

7. What's your favourite body part to strength train?

I will go with boo-tay and legs on this one! And arms too. And back and shoulders. I am not picky!

8. What's your least favourite body part to strength train?

Abs. Unless I am laughing so hard it becomes a workout, I'd rather not have to lay there and do crunches. Planks, however, I like those!

9. What are your "bad" food cravings?

Choooooocooooooolaaaaaaaateeeeeee.

10. Do you take vitamins or supplements?

Nope, I do not.

11. How often do you eat out?

Not very often, to be honest! I have started to pinch my pennies (my mother is probably reading this and rolling her eyes since I am already "frugal"), so eating out often isn't in the budget. Plus I like to cook my own food and know what's going into it!

12. Do you eat fast food?

Not McDonalds or anything like that, but I suppose Subway is fast food!

13. Who is your biggest supporter?

My family. I want to do something, they look at me like I'm crazy and then say, "You can do it."

14. Do you have a gym membership?

Yes, at FitStop, an all women's gym. That runs out in August I think!

15. How many hours of sleep do you get each night?

Probably somewhere between 7-8. Maybe 8.5 some nights!

16. Do you have a "cheat" day?

No. I allow myself little indulgences almost daily so I don't go insane! Always important to have that balance. No food is "off limits" (unless you have allergies or sensitivities). It's all about moderation!

17. Do you drink alcohol?

Yes, but not often at all.

18. Do you have a workout buddy?

My sister! We often hit up the gym together. Keeps me from being too lazy!

19. What is the best thing that has changed about your life since committing to a healthy lifestyle?

Um, everything? I used to be 40lbs heavier than I am now, miserable and insecure about my body, but now I am so thankful that I decided to make the change for my health. Never in my life did I think I could run for more than a single minute, let alone run seven half marathons (and counting) in the span of two years. Adopting a healthy lifestyle is so much more than your appearance. You learn to nurture yourself and take care of yourself from the inside out. Your energy changes, your body and mind changes, your everything changes for the better. I couldn't imagine what my life would be like now if I hadn't made a healthier change. It is certainly not a place I will be going back to - only up from here!

20. What was the last healthy thing you did?

Refilled my water bottle :)

After work I headed to the gym and got in a 5 mile run and some weights. I have been trying to add weights back into my life in a major way, as in at least three times a week. I focused mostly on upper body today (with the exception of 3 sets on the leg press machine), which included:
3 x 10 bicep curls standing on Bosu ball for some balance work
3 x 12 lat pull downs
3 x 12 chest presses
3 x 12 bent-over rows
25 oblique bends

Hope you are enjoying the SUNSHINY WEATHER! :) Happy weekend :)

Buttz n Slumpz

Hey people!

Yes, I missed a Beauty Tuesday post this week. I know, I know. Guilty as charged! I was preoccupied with more fun things like having my sister sleep over at my place for two nights and then shopping on Wednesday. Maybe those products will pop up next week for Beauty Tuesday! Sorry pals. That is the way the cookie is crumbling this week (and no, I'm not making this a Beauty Friday post - that just doesn't work).

How has your week been going? Exciting plans this weekend? I will be working (hooray for not being unemployed anymore! My car wasn't going to pay for itself, sadly), and making my way through the episodes of Community. In the past when I asked my sister which TV shows I should watch, this one was always on the list. However, I refused every time, because the short glimpses of episodes I DID see her watching were weird or dull or I just wasn't interested.

BUT. Here is the but.

No, not the Finding Nemo butt. I actually like the show a lot! Anyway, so that is what's new and exciting.

I have been running too, don't you worry! My mileage for the week is going to be around 25 miles (that's the minimum I have set for myself), which means my monthly mileage will be at 110. The last time I was at 110 miles was in January, so I'm happy to see it back up there! I have slacked for a little bit, and although my actual runs were longer in previous months (I ran 3 ten milers in a week at one point in May), the overall mileage wasn't where I wanted it to be.

Ah, so picky! I admit, I was in a running slump during the last two or so months, but now running is starting to be FUN again. You know you are in a rut when something you absolutely adore starts to become more like a chore. While I used to set my alarm and be excited to run, I was hitting the snooze button and saying to myself, "Maybe later," which soon became "maybe tomorrow." My running definitely suffered, but there is no shame in getting back on the wagon! You gotta do what you gotta do, and that's what it's all about. You go through the ups and the downs and trial and error. I strongly believe that exercise should be enjoyable rather than a form of torture, so shake out of that rut or switch things up before you get yourself in too deep!

Now I'm off to relax before bed! I'm thinking some Community and tea. And maybe I can convince Brandon to rub my feet. Haaa haa ha funny Friday!

Nike Running Video, Let's Veg & A Core Work Out

Happy Family day, friends! Hope Monday treated you well and you were able to have the day off and do something fun :)

I started my day off with half a bowl of every day oats, then ate the other half after a nine mile run. I originally planned on doing eight miles, but I ran an extra cool-down mile on the treadmill while watching That's So Raven. Yes, that's SO true, and I'm not ashamed to admit it. Family Channel, holla.

It was a brisk morning, but I warmed up quickly after a couple miles. The best thing about living in a small town is that you have tons of side streets to run down without worry, and I made sure to get the extra steps in by exploring some streets around me. Yes, this included some hills as well. Although it was a fun run and my pace was SUPER and rather speedy (an average of 8:13/per mile), it felt hard. I stopped a few times to stretch out a cramp in my leg, and I felt warmer than usual. Despite that though I made sure to zone in and really push during the last three miles of my run. What doesn't kill you makes you stronger, right?

"The faster I run, the sooner I'm done."

I was excited to come home to the last half of my oatmeal, and my brand new, shiny juicer machine. On Saturday night I was reading about juicing, then I stood up and said, "Okay, dad. I'm going to Duncan to buy a juicer!" And that was that! Brandon and I headed off to Walmart, and I found one for $78 that works like a charm! I'll check the name of it again in case you guys are interested, then post a review after I've used it more than twice!

The best thing is it comes with a recipe booklet. I found this extremely helpful AFTER I made my own concoction (that I will never make again, because it was far too bitter. Darn you, grapefruit). However, after my run today I ate my oats and fired up the juicer! Into the machine went a handful of spinach, one carrot (chopped into three chunks), one small orange, and half an apple (the other half was devoured soon after, of course). It was SO good! I definitely suggest adding sweeter veggies in with your fruit if you are mixing the two together. I failed to do this the other day and choked it down anyway. Hey, nutrients are nutrients, I guess.

25 minutes of stretching and foam rolling later, Sarah, my dad, and I ventured into Duncan to kill some of the day away. Does anyone else have the problem of having TOO much time in the day and not being able to think of something to do? We found ourselves at Superstore, where I purchased some raspberry soy yogurt (yeah, can't say I love it, but honey definitely makes it better), mixed berries (those are gone, muahaha), and cocoa butter lotion. Some chia seeds were also purchased at a health food store since I ran out this morning. Hooray! I feel somewhat productive, but I must admit that I'm sad that I can't sleep in again tomorrow. Goodbye, weekend. You were kind.

Berry delicious. Om nom nom.

Before the "adventure"

Superstore bathroom selfies? Why not?

When I came home, I decided to do some core work with my Nike Training Club app. If you have access to this app on your phone, download it now! There are tons of workouts from cardio and strength training to core work and stretching. This particular work out was repeated three times. Burn, baby, burn.

Now it's time to relax with some tea and read my new Runner's World magazine! My mom came home from work with this and you bet I flew down the stairs immediately. It's the small things.

Have a good night!

Don't Give Up, 5 Ways to Avoid Injury & Lots of Links

Apparently I was due for some sleep this morning, seeing as I slept in an hour past my alarm. It felt good to lay in bed bundled up in my blankets, but of course the first thing that popped into my mind was my scheduled five mile run for today. Does anybody else ever dream that they have already completed their run, then wake up super confused? This happens to me often, but I know that I have to get out there and do it anyway. I would get nowhere if I believed that I somehow did my run while I was sleeping! As much as I wanted to lay in bed for the whole entire morning (it was 8:46AM when I woke up), I dragged myself out of bed and made some oatmeal, then headed out for my run just after 10AM.

And wow, that first mile was a killer. Since I have done all my runs on the treadmill this week, I started off slow and sluggish. I looked down at my Garmin and thought, "Wow, I suck. Why am I so slow!? What is happening!? I thought I was doing so well with speed! I was getting faster, and now THIS!? Ugh, better turn around after this stop sign." However, I noticed that I got faster as each mile passed. I still felt full from breakfast, and I had a nagging headache that is still annoying me (I hope this isn't the start of a cold!), but I pushed through anyway. I ran up some steep hills, then down some steep hills, and in the end I completed five miles with an average of 8:39 per mile. Oh, okay. I can live with that!

(Can you tell I worry about things for nothing?)

So, after my run I drank a big glass of water with a Nuun hydration tablet, then foam rolled and stretched for a good 20 minutes. Do you foam roll and stretch regularly? If not, you probably should. Just throwin' that out there.

Total mileage for the month: 106 miles

5 Ways to Avoid Injury:

1. Foam rolling: It hurts so good! It helps keep your muscles flexible and works out any stiffness in the legs. Foam rolling can help prevent common injuries in runners, one of the biggest being IT band issues. The more you foam roll, the easier it is each time, and the happier your legs will feel!

2. Stretch: Like foam rolling, stretching helps keep your muscles flexible and wards off stiffness. One of the best ways to add stretching into your routine is after a run and through yoga. Many yoga poses like downward dog help stretch out major muscles you use during running. Be sure to pay attention to your quads and hips, as well. When you are running, it is easy for your hip flexors to become stiff, so be sure to stretch them out to prevent injury!

3. Ice baths: After a long run, your muscles get tiny tears in them and can become inflamed. The soreness sets in, and the next thing you know, you're walking around like you are 150 years old. Ice baths are a form of Cryotherapy (because you feel like crying the whole time. No, I'm kidding. It means cold therapy), which constricts blood vessels and lowers metabolic activity, therefor reducing swelling and muscle tissue breakdown. Harmful metabolic debris is flushed out during the ice bath, too. The best thing to do during an ice bath is to bundle up with a couple layers on top (I go for a long sleeved shirt and a thick sweater or fabric jacket), plus a hot cup of tea. You may want to wear a pair of shorts and socks, too. Make sure the water is super cold (or add bags of ice to make it even COLDER) and up to your waist. Then hang out for 15-20 minutes. Brrr!

4. Icing: Similar to the ice baths, you can also get a similar effect from icing with ice packs (I am doing that right now)! Bags of frozen fruits and veggies work as well, or hashbrowns and whatever else you can find. I generally ice my hamstrings, quads, and the area around my knees for about 20 minutes, or longer if I am doing something like, say, writing a blog post or creepin' around on Facebook (hey, you do it too).

5. SLEEP! This goes without much explanation. Your body repairs itself while you are sleeping, so be sure to take the time and get a good night's rest, especially after a hard work out. Don't skimp on sleep or else you will suffer and not reap the benefits of your hard work!

Any big plans for this lovely Sunday? I am hanging out at home for now, but my sister's birthday is coming up, and I need to get her a gift! Fortunately, she has made a list of some ideas, so I won't be blindly guessing. She is pretty easy to shop for though since we are fairly similar! But first, I must finish this coffee!

Links of Interest:

Treadmill Tips via Fitsugar

Complimentary Work Outs for Runners via Fitsugar

Restorative Yoga for Relaxation via Fitsugar

Stretch It Out: Hips & Back via Fitsugar

Stretches for the Splits via Fitsugar

13km for 2013, Goal Setting & Lululemon Running Gear

Happy New Year, friends! Welcome to 2013. I hope you all had a fun and safe night celebrating! My family and Brandon and I went to see the movie This is 40 last night after I came home from work, and oh my god, hilarious! If you have been thinking about a trip to the movies, definitely see that one. We snacked on popcorn and some Swedish berry candies in the theatre (not exactly ideal since I am back on the healthy bandwagon, but that won't derail me!), then stopped for dinner afterwards. The movie finished at about 9:00pm, and unfortunately a lot of places closed early. I mean, they had good reason, but they could be making a lot of coin with their doors open! Some places were even having special New Years parties where you had to buy a $50 ticket. Well, thanks, but no thanks. We ended up at Earls, and like usual, I went with the roasted veggie quesadilla with a house salad. Their salads are amazing! The house salad has shredded apple, feta cheese, roasted pecans, and a homemade apple vinaigrette. So. Tasty. We all left feeling stuffed, and although I was tired, I had to stick it out until midnight. Luckily, we got home at quarter to, so that wasn't too hard!

Now, let's get to today.

I slept in (staying up past 9:30pm does that to a gal!), made the usual every day oats (added berries), and loaded some songs onto my iPod shuffle. It was laying dead in my bedside drawer for the longest time, so I figured it was time to put it to use. I also charged up my old friend Garmin, then headed outside for a run. Great day to do it, plus it was still light out! My biggest thing is that when I wake up it's dark, and when I get home from work it is dark too. It makes me feel a little uncomfortable running by myself, but maybe I'll just man up and buy a super bright and reflective jacket and get my run on in the dark. Yikes!

13km on 01.01.13!

I felt super strong during this run, and I was so happy to be outside running in my new shoes with some new tunes blasting in my ears. Although the treadmill is great, there's something great about exploring outside and getting the fresh air. It truly clears your mind!

I ran on a mixture of trails and road today, and covered 8.1 miles in 1:11 flat. That's 8:45/mile. Hopefully I can keep this up during my half marathon training (about that... Still need to find a good plan) and be close to PR city!

This is what I wore on my run (from the top):

Athletic t-shirt from Old Navy (on super sale for something like $6 - me likey)

Running socks from Walmart (actually they were a gift, but that's my guess. They have added arch support in them too, which feels nice on your feet as you pound the pavement!)

Lululemon Ta-Ta Tamer. Seriously, ladies. Invest in one of these puppies. I'm going to again soon!

Lululemon running tights. It was my first time wearing these running, and I am in love! It literally felt like I was running without pants on. Is that weird? They also didn't bunch or sag in weird places, and there's lots of pockets to hold gels. I brought a gel with me, but didn't end up taking it.

Once my run was finished, I refueled with a lemonade electrolyte drink (mixed with water), and this goodness:

Carrot sticks, V8 Autumn Carrot Soup (I added pepper and some red garlic seasoning to it), plus two eggs scrambled with celery, zucchini, and green onion. So good!

My biggest goal this year is to run 1000 miles. If I go over, that's great! However, I will not settle for less! I ran 890 this year, so it's doable for sure. I am also wanting to PR in the half marathon distance this year too, so I will be working hard towards that goal.

What are your goals for 2013?

Have a fantastic day!!!

Unplanned Rest Days & What's Happening

Hi friends! How are you doing this fine Friday? I must say that I skipped my workout (kinda) today. Starting off the post on a slightly negative note... Yes. Anyway, I wanted to do a shake out run after my 9 miler yesterday, but I woke up this morning with ridiculously stiff legs. However, once I started moving and getting myself ready for the day, I felt good enough to run. Of course. It always happens that way! I decided to skip it for the morning and get back to it after work. Only... It was 80 degrees in the house alone, and even with the fan blasting at me while I hopped on the treadmill, I only ran a mile before calling it quits. Yeah, I could've done three more, but I felt like I would've passed out since the last thing I ate was a kiwi after lunch. Smarty pants, not really, but at least I was smart enough not to push it on an empty stomach in the heat.

Anyway, sounds smart to me, although it could've been done.

MOVING ON.
What have I been running in these days?

Beautiful, beautiful Mizuno Wave Elixir 7's have made their way back into my life again. Let's all have a moment and appreciate the fact that I am no longer depressed about my running shoe situation. That was nice. And these shoes are even nicer to run in! It is so much better being back in these babies. I am fairly sure I did a little happy dance after I returned the Asics back to the store & came out with these. Lame, I know. I like lame.

Tomorrow is a new day! Gotta get some miles in before the week is over.

Half Marathon Count Down: 22 sleeps

If I counted that right. Anyway, night night!

Oh, and I have two jobs now. More on that later.

Motivation Monday

I have accumulated quite the folder of motivational pictures thanks to websites like Pinterest & Tumblr. They serve a good purpose though, so I thought I would share some with you to start your Monday off on the right foot! Good habits are just as easy to develop as bad ones, so it's all in the choices that you make. What are you going to do today to push you towards your goals?

Idiots, a Nike Wishlist & Today's Run

My day started at 6:20 this morning & I haven't even gone to work yet!

Note: I wrote in my walk to work (or rather, the skytrain)/back already this morning and added the walking cool down I did from my run to that total. I know it will happen anyway, and since I have a late shift, I am 99.9% positive that I would forget to add it when I got back to the apartment.

So, I decided to do 7 miles this morning. I was runnin' along at a pretty comfortable pace, then took the Post-It note off the distance tracker (I cover it so I'm not constantly looking at it & silently cursing at the clock to move faster) and saw I was at 6.3 miles. I decided to keep pluggin' away and ended up at 7.1. Yes! My total mileage running-wise for the week right now is 10 miles (within 2 days). If you follow me on Daily Mile it calculates all your work outs, including any miles you walk. So, with today's walk, it's rounded up to 12. I have some days off coming up, and I am hoping to find a running route nearby where I can get some mileage in outside without having to run up and down my street & around the block several times (yeah, it's happened). Now everyone will be able to see me out there running like a fool!

Since the warmer weather should be here any day (yep, any day now, but don't blame me when it starts snowing again), I was browsing online looking for some new running gear. What I am looking for: a new running jacket, some SHORTS! (I have two pairs, one of which is my absolute favourite, the other... not so much), and running tights. I don't mind running in pants, but when the only ones you own are actually a size too big and meant for yoga, I'd probably be mooning everyone as I ran by. I'm just not that kinda girl ;)

Nike running jacket (on sale for $44.97), Nike tempo shorts (on sale for $17.97) and Nike running tights (sadly not on sale, at $68). Saving money + running in sweet harmony here, folks.

Have a happy Wednesday! I'm off to get ready for the day (goodbye, sweet pajamas and knitted socks).

Healthy Reads:

Three Ingredient Breakfast - Via Peanut Butter Fingers

Easter Bunny Approved Workout Gear - Via FitSugar

Healthy Habits of a Smart Snacker - Via FitSugar

20 Ways to Bust Out of Your Workout Rut - Via Shape