I totally feel that I am on repeat this week, especially when it comes to my EATS as you can after viewing them below……..
The above snack is from the below that I found on sale at the grocery store yestserday and ate on the way home from the gym. It is very good!
But, needs to be measured out in little baggies by the “serving size” so I don’t eat to much as it is highly addicting and I could have finished the whole bag. =O
As you can see I repeated many of the same meals so far this week!
Such is the story of my eating these days as I need food (meals) that is not only healthy to eat but also affordable and easy to make so I end up eating many of the same foods and meals during the week.
I also repeated a lot when it came to running and the gym this week as well.
TUESDAY – 2+ miles in 25 minutes in the “early a.m.”
WEDNEDAY – abs, upper & lower body in 60 minutes “after work”
- Split Squat
- Two-Arm Swing
- Lateral Squat
- Modified Deadlift
- Dumbbell Push-Up
- Single-Arm Row
- Curl to Press
- Dumbbell Side Plank
***2 sets of each, 10-15 reps each
STAY TUNED – For an upcoming post about How To Become A Fat Burning Machine! You won’t want to miss it, there will be tons of great information in there that helped me a lot during my 100+ Weight Loss.
I would like you to meet My Family. Say “Hello” to my Mom, Dad, Sister & Brother.
It has been years since we took a picture of “just us” together, in fact the last picture I have of all of us was over 14 years ago…..way back in 1996! =O
My how time changes you, huh!?!?!
We all look so much younger back then and skinnier, except for ME that is!
The picture was taken during one of my “heavier” times in life, I believe I was in the upper 150’s or low 160’s.
I also was rather pale as well due to way to much make up that I liked to use back in the day. Today, however I go pretty natural as far as make up is concerned and only use eyeshadow, masacara, blush and lip gloss! I do not like conclear, foundation or powder these days and only wear it for very special occassions.
Now personally, I think I have started to look better with age! What do you think!?!?!
In case you were wondering how the My Family photo came to be it was because we all gathered for my nephews birthday party on Sunday at my aunt and uncles house and my aunt started taking lots of photos of everyone and asked us to pose for one, thanks Aunt Debbie! =)
While at the party I had Birthday Cake of course, courtesy of my Sister who made the beautiful cake, YUM!
We also were treated to Pizza Hut pizza for lunch by my Sister.
I will admit I had 3 & 1/2 slices and enjoyed every bite! =O
Before I forget I wanted to share my EATS from Saturday with you as they were Very Good!
1st up, my Post Race Breakfast:
A toasty warm Einsteen Bros. blueberry bagel with blueberry cream cheese that was rather amazingly good. Funny how food tastes so much better after a long run!
Next up, “The Rufus” Lunch:
Thanks to my Mom, who treated my daughter & I to lunch at a famous local eatery called Yellow Dog Eats I would like to present to you The Rufus that I had the pleasure of having for lunch.
The Rufus consists of succulent Yellow Dog pulled pork topped with thick cut Brie cheese, cherry ring peppers, drizzled with their famous raspberry melba and comes with a side of the spicy coleslaw and a bag of chips.
YES, it is as good as it looks! I only ate part of it as you can see it is massive but oh so tasty.
And, last, “PolloTropical” Dinner:
I love their Vegetarian TropiChops, they are so flavourful and not too filling despite all the rice you are eating.
That wraps up Saturday, now let’s finish Sunday EATS!
Ribs were marinated for about 6 hours using Grill Master’s Mesquite dry marinade that I add 1/4 cup of water and oil too.
I also made a Mesquite BBQ sauce with another packet using 1/2 cup of ketchup and 1/4 cup honey and slathered it on the ribs during the last 15 minutes of cooking.
60 minutes on the grill produced some mighty fine ribs as you can see below!
Added corn and fries to them to complete the meal.
There you have it, a weekend’s worth of food!
And, what GREAT food it was this weekend…….YUM!
Hope your’s was a well! =)
On Saturday, 9/25/10 at 7:20a.m. I began my 1st 15K Race and man what a great race it turned out to be, my best yet!
I feel I must recap a bit on how I actually got to the horn blow on race day because believe you me last year at the same race I was by no means ready to complete the 15K Race. However, I did complete the 5K that year (Miracle Miles 5K Race) and hoped by this time the following year I would be ready to complete the 15K though I was afraid I wouldn’t be ready. =( But luckily for me I was, though luck really did not have much to do with it as it was ME that made it happen by following the a 16-Week 15K Training Plan that I made for myself at SMARTCOACH, which I started at the beginning of June 2010.
Check out some of my 15K Training Run posts throughout the past 16-Weeks:
- Double D’s
- 9 Miles Achieved!
- MayMyRun (8 Miles)
- What a FULL…..
- I Took The Weekend Off!
- Let the countdown begin!
- I think I have Runner’s Knee!
- Hard 8
On Friday, the day before the big race, I made it a point to drink lots and lots of water all day so that I would plenty hydrated for the race and I also tried to fuel myself well by eating the following:
I know I should have had a few more veggies during the day then I did but all and all I stayed pretty healthy for the most part and had plenty of carbs that should have helped on race day.
Finally, onto the race recap………….it all started at 5:30a.m. when my alarm went off! I snuck out of bed as quite as I could so I wouldn’t wake up the hubby.
Than I darted to the extra bedroom where I always keep my running gear my early a.m. runs and quickly started to get ready with all the pre-race gear I had laid out the night before.
Not forgetting to put my add my D-Tag to my shoes as I left.
And, of course not forgetting to have my pre-race breakfast in the car as I drove to the race along with a bottle of water.
As I approached my exit for the race site, a local children’s hospital near downtown, I noticed a long line of cars that were trying to get off on the same exit so I immediately called my friend and fellow co-worker, Catrina, to advise her that we might need to change our pre-race meeting area so that we would not be late.
We decided to do just that and met at the race site Registration Table after parking near the site in the designated parking garage. After getting our race bibs on we located the port-o-potty area and waited in the long line to utilize the facilities prior to the race. Luckily, we just made it before the horn sounded at the Start Of The Race at 7:20a.m. After doing our business we rushed over squeeze our way into the crowd of runners that started walking towards the start line and a minute later we crossed the line and started to run.
It was a muggy but semi-cool overcast morning with the temperature in the mid-70’s, unlike prevoius years when it was well into the 80’s and quite hot & humid out………..so in light of that the first few miles of the race went rather nice as the sun wasn’t beating in our eyes and there was even a cool breeze in the air.
We decided before the race that we would take a walking break at every mile marker in order to allow us the strength to finish the race well in light of it being both our 1st times running a 15K and the due to my Runner’s Knee issue.
We hit Mile 1 marker around the 13 minute mark and took our 1st Walking Break for 1 minute exactly before pounding the pavement again. Since we entered the race a minute+ late due to the port-a-potty line delay most of the runners were ahead of us in the race so we didn’t block to many people when we stopped to walk, though we did move over the side as well.
In light, of our easier than normal race running pace that was about a 12 minute mile pace we were able to chat very easily during the 1st half of the race which made it go by pretty quickly and easily……….because before I knew it we had ran by Mile 2 & 3.
Now, we weren’t running slow by any means, just not fast due to the following reasons:
- 1st time running a 15K for both of us!
- Catrina not feeling quite ready for the race!
- My Runner’s Knee!
Overall we were happy with our pace and progress in the race as our goal was just to be able to finish the race, not run it fast, though we did hope to finish in under 2 hours.
Mile 4 hit after the first major bend in the race and it was around this time that my knee started to feel uncomfortable and Catrina started to get a little tired, luckily a Water Station appeared a little ahead of us so we took a little longer walking break at this point and also took our “grape” Energy Beans before we hit the pavement again.
We slowed a bit at this point until the energy beans kicked in that is and we also heard some of the Volunteers on the side of the road shot “You are 1/2 way done, keep up the great work!” After that we felt a surge of energy and forged ahead and around the 2nd to last bind in the race that took us into one of the older and really nice neighborhoods of Orlando.
Miles 5 & 6 went well and at an easy pace once again, though we slowed on chatting a bit and sort of zoned out. We both also were completely socked at this point and started to get a bit chilly due to the cloud covered sky and light breeze that was out, which felt rather nice as it was also very warm & humid out as well.
Mile 7 is when the going got a bit tough. My knee was getting more and more uncomfortable and Catrina was starting to hit her wall, BUT we still forged ahead though we did take an extra walking break between Miles 7 & 8 for a few mintues to help.
Than we hit Mile 8 and got a second wind as we knew the end was near, as we only had 1.3 miles to go! =) So I sprinted ahead on my own for a bit…….
……….than I slowed down to wait for Catrina as I wanted to complete the race with her and I knew we both could benefit from eachothers support in the end! =)
Once we saw the Mile 9 marker we both sprinted ahead!!!
And, soon we saw the finish line and raced ahead crossing together at 1:57:10 exactly – per the D-Tag results and were both given our first Race Medals! =)
We immediately slowed to a walk and than worked our way to the side to sit-down for a few mintues at which point Catrina snapped the below shot of me on her blackberry.
We than made our way through the crowd of people to get a bottle of water and try some of the free food that was being given out before we headed to the parking garage to locate our cars.
Once we made it to my car and asked a fellow racer to take a picture of us with our medals! =)
I can honestly say that this was the BEST RACE I have ran thus far and I will never forget it!!!
Thank you for running with me Catrina!
I know you weren’t as ready as you wanted to be but you ran with me anyways, you are a great running partner and friend!
Can’t wait for our next race….
I DID IT!
I ran my 1st 15K Race in 1:57:10 and won my 1st Race Medal as well, HUGE SMILE! =)
*A full post on the race to follow on Monday, have a great weekend!
I have always loved that saying, however I am happy to report that during this mornings 3 Mile Run I had NO PAIN and I did GAIN…….a huge smile that is! =)
And, as you might have guessed I was minus the Pro-Tec Knee Strap that I received earlier in the week due to issues explained on my last post, Very Disappointed. Which, I am sure you also guessed was a very good idea since my run went so well.
However, I must admit that I did get a bit of a discomfort behind my knee that felt like strained ligaments but it didn’t hurt and I think was caused by the fact that I did Leg Extensions while at the Gym last night per the recommendations I mentioned previously that I found at the Runner’s World website while searching for information on my knee that stated you should strengthen your medial quad muscle if you are experiencing knee pain as this muscle that is in the front inside of your thigh holds the kneecap in the center of the groove so the stronger it is the less likely you are to have issues with your knee.
So as you guessed it, I have started to follow that advise and will continue to do so on a weekly basis going forward. In fact, now that I think about it I think part of my problem may have been due to the fact that I stopped using this machine for almost 2 months, as I did with any other leg machines and strength moves I was doing at the time, due to the fact that I did not want to tire out my leg muscles during the last 1/2 of my 16-Week 15K Training Plan. That I now see might have been a very Big Mistake! =(
What is done is done, you can’t change the past, you can only work on improving the future!
Anyway, back to this mornings run, it was rather nice. The sun was just rising and the weather was cool, though still a bit humid. My pace was easy and after the first 1/2 mile I fell into a groove and really enjoyed the run, even did a very short sprint at the end right before I got home….again with a big smile on my face. =)
On to my EATS, here they are………..
As you can see it was a day full of good eats, yet another big smile for me! =)
2 Days & Counting to my 1st 15K………..WOW, I can’t believe that it is almost here after 4 months of waiting and training, yet again another big smile! =)
In what you might ask!?!?!
In my NEW Pro-Tec Knee Strap that arrived Monday and that I used during my 3 Mile Run on Tuesday morning!
Because, it didn’t help and I actually think it made it worse! =(
Now, at first I thought it helped. As I felt no pain and it felt really good to run! I even ran slightly faster than I usually do, around a 10 minute mile pace, without much effort on my part…..which is not very common for me.
However, on my way back home after finishing Mile 2 I noticed discomfort in parts of my knee that I had not felt before, plus I felt it on my other knee for the 1st time as well. =( Nothing major now, but discomfort (light pain) non the less.
I also noticed that the discomfort on my knee with the strap was coming specifically from the area that the strap was around and this was not the same area that I experienced discomfort in previously. So, I thought I might have possibly strapped it too “tight” but after checking it several times and referring back to the instructions that came with it I saw that it was put on correctly.
My heart sank at this point! What was wrong? I didn’t get it!?!
On Saturday, I ran 4 Miles (strapless) and had very minimal discomfort and no pain. So why now with the strap did I have pain??? I was so confused! I thought maybe I ran to fast and that caused possibly caused the discomfort I was feeling. As I had not run that fast in awhile, but could that alone cause the discomfort? I mean yes, I ran faster, nothing major though???
That got me thinking and I decided to do some more research on Runner’s Knee and on “straps” themselves after getting to work to see what I might have missed before or where I was going wrong………here is what I found out:
- “Runner’s Knee” is the most common pain runners get! Sports doctors, orthopaedic surgeons, family doctors and internists see this in runners more than anything else. Understanding the real cause makes treatment easy and pain relief possible in a short period of time.
- When it comes to Runner’s Knee (a/k/a chondromalacia patella, patellofemoral disorder), biology is destiny! Anyone whose foot rolls inward (pronation) during a stride is a candidate. Your parents gave you those feet – not your sport, your activity, or a specific injury.
- Of all the aches and pains that one can get, Runner’s Knee the easiest to get rid of! It can happen at anytime and age. And the treatment, which is not complicated or extensive, is the same for everybody from kids to grandparents.
- It all starts with the kneecap. In a perfect world, it rides up and down in the V shaped groove just behind it as you walk, run, or cycle. More typically, though, your foot rolls in, or pronates, as you move from heel strike to toe off, and the kneecap ends up scraping along one side of the groove instead of sliding smoothly up and down the middle. The cartilage there doesn’t much like getting sandpapered down that way, nor does the back of the kneecap, which begins to weep fluid that in turn produces a feeling of stiffness.
- Physicians can diagnose this from the other side of the room: joint hurts, no particular injury caused it, worst going upstairs and downstairs (or walking down an incline or running down a hill which tightens the thigh muscle pulling the kneecap down into the groove causing a painful rubbing), stiffens after sitting awhile, like it needs to be stretched. That settles it, you have “Runner’s Knee”!
- Proper orthotics (full length, soft, controlling the forefoot) are the single most important step, since they prevent the roll that caused the scraping in the first place! Runners spend close to 80% of their time on their forefoot; an orthotic must control that area to be effective. The good news is that once you start wearing them, your knee cooperates quickly: The patella cartilage that’s been rubbed down is able to regenerate and heal itself. Just give it the chance. (Note: Orthotics that end mid-arch DO NOT WORK!)
- But orthotics alone won’t do it! You need your other ally, the medial quad, the muscle in the front inside of your thigh that’s supposed to hold the kneecap in the center of the groove. The stronger it is, the better it can do its job. Terminal extension exercise (see below), which limit the motion to the last six inches of extension, don’t. – – – Do them daily until the pain disappears, then twice weekly. Both legs, please (do one at a time), even if only one leg hurts. Your knees are a matched pair, and what’s already happened on one side is a good bet for the other some day.
Terminal Extension Exercise
1. Sit up on a desk or high surface, stick your leg out straight, drop it about 6 inches and support it with a chair or stool.
2. Fill a gym bag or duffel with weights (books, soup cans, whatever) and strap it to the lower leg.
3. Lift only the last 6 inches (about 30 degrees) to full extension, hold for three seconds, then come slowly back down. Do five sets of 10 reps daily, with just enough weight that you get to five or six on that fifth set, and have to stop. Can’t get there? Take out some weight. Can do all 10? Add a book or some soup.
If you’re at a gym…
Use the leg extension weight machine. Do one leg at a time. Hold your one leg out to full extension with the weight. Then drop your leg down 6 inches and put the pin in to lock it at that point. Do five sets of 10 with as much weight as it takes to get to five or six on the fifth set.
- In addition, physical therapy is initially needed to stretch the connective tissue that has tightened laterally holding the kneecap on the side and not allowing the medial quad to hold it in the center of the groove. There is no substitute for a qualified physical therapist to stretch this retinaculum properly. Once stretched to allow that kneecap to stay centered, your doing the exercises should be able to hold it for life.
- IMPORTANT – – – Knee sleeves, braces, straps, and ACE bandages are out!!! Think about it: If you compress the kneecap, every motion will press it into the groove. Keep it loose and free. Those devices are making money for someone, but not helping you in the long term!
Will all the above cure you? NO!!! You could have your orthotics Super Glued to your feet for a year, and if you took them off, a minute later your inherited biomechanics would resume – and eventually the pain right along with it. But utilitze the information give and make the exercises a part of your weekly routine, and you can rid yourself of this unnecessary pain forever. (SOURCE – – – Runner’s World.com, Ask the Running Doc)
In addition, to the above I spoke to Caitlin @ HealthyTippingPoint via email on the subject and received the following advise from her:
if you have recently really increased your mileage and frequency, i would say that is probably one of the primary causes of your knee pain. i would recommend seriously backing off until it goes away and then trying to increase even slower. you can get through MM just fine, I’m sure. I would really recommend ICING right away more than anything. it makes a HUGE difference. I take some ibuprofen after runs (don’t take too many! it can mess with kidneys and hydration.
I also found the following information on her blog back when she was suffering from Knee Pain as well:
Here’s my (Caitlin’s) treatment plan:
- Go to physical therapy to learn how to strength my VMO muscle.
- Have the physical therapist teach me how to do patellar taping. He said I was on the right track with my knee sleeves, but patellar taping will be stronger and more effective until my VMO muscle can do the work on its own.
- Take an anti-inflammatory OTC drugs before and after my runs.
- Ice my knees after a run to prevent inflammation.
- Get orthotic arch supports because apparently I pronate a little bit, which is making the situation worse.
In conclusion, I have decided to do the following after all my research and tips received:
- Lay off the Long Runs for awhile, anything longer than 5 Miles!
However, I will still run in this weeks 12th Annual MiracleMiles 15K Race that I have been preparing for over the past 4 months!!!
I probably should not run, but I just can’t bear missing it after hard work I put in and the fact that I have been wanting to run in this race for over 3 years now and am finally ready, aside from my knee of course.
- Ice my knee after running, in order to prevent inflammation per Caitlin @ HealthyTippingPoint.
- Buy orthotic arch supports per the recommendation of the article I read at RunnersWorld.com and Caitlin @ HealthyTippingPoint.
- Visit my local Runner’s Store, TrackShack, with my running shoes so they can offer their advise on my situation.
- Make a doctor’s appointment if it doesn’t get better!
I will of course keep you posted on how things go! And, fingers crossed this weekends race goes well! =)
In other news – – – I thought you might be wondering what I have been EATING over the past few days, if so please check out the below:
That about covers it!
Pretty good for the most part, though I did eat a few to many chocolate covered raisins……=O
Oh, and I highly recommend the salads I have been eating these days:
- Avocado Black Bean Corn & Cherry Tomato Salad w/Newman’s Lime Vinaigrette Dressing
- Avocado Red Bean Corn & Cherry Tomato Salad w/Newman’s Olive Oil Vinaigrette Dressing
They a quite tasty and also very good for you – with all the healthy fats from the Avocado, fiber from the beans and vitamins from the cherry tomatoes. Plus, they are very easy to make and affordable to eat!
Today is the 1st Day of Fall!!! =)
Which, just happens to be my favorite season……..for so many reasons!
- The weather starts to get cooler, LOVE the nice cool breezy nights here in Central Florida!
- My daughter, mom, step-dad, step-son and dad were all born in the Fall!
- My wedding anniversay is also in the Fall – October 20th!
- All the best holidays are in the Fall – – – Octoberfest, Halloween, Thanksgiving, Christmas and New Years Eve of course!
What is your favorite season and why!?!?!
That was me this weekend, Busy As A Bee!
I will take you through from the beginning till the end so I don’t miss anything………..
Unfortunately, Friday morning was not good at all due to some issues at work but by afternoon I had worked through them and gotten a few more things on the biggest project of the year done so that felt good.
However, as mentioned at the end of my last post Early A.M. Runner I didn’t finish lunch until after 5pm so “no pictures” were taken of my EATS all day but in case you are wondering I had Kashi instant oatmeal with diced apple mixed in for breakfast and a plate full of veggies for lunch.
Though I did remember to take lots of pictures while making dinner that night at home as I wanted to share the entire experience with you because I finally was able to make the BBQ Chicken Quesadillas w/Caramelized Onions that I saw at IowaGirlEats and have been wanting to make for months now! =)
So without further ado I present to you…………
Step 1 – First, select a piece of pre-cooked chicken breast of your choice, I used PoloTropical’s chicken as it is very tasty and not full of fat. Then, shred the pre-cooked chicken breast and slice 1/2 an onion, set both aside.
Step 2 – Heat a tablespoon of olive oil over medium-high heat.
Step 3 – Start browning the onions.
Step 4 – Continue to brown onions over medium-high heat until you start to see them getting more and more brown, stirring them every few minutes or so. I also turned the heat down a little after stirring per the advise of Kristen at IowaGirlEats.
Step 5 – The onions will start to get really brown after approximately 15 minutes and you will want the heat to be around medium-low (or Level 4 as shown on my oven) at this point.
Step 6 – Add 1/2 teaspoon of salt and 1 teaspoon of sugar to the pan, being sure to stir it around and turn the temperature down another notice to around low heat (or Level 3). Continue to brown until the onions start to caramelize, get a little sticky and look like the below. Set aside.
Step 7 – Select the wrap of your choice – – – I used Mission Multi-Grain Wraps as they are pretty good and high in fiber. Then place it on a greased pan over medium-high heat.
Steps 9 thru 11 – Top wrap with shredded cheese of your choice, then shredded chicken breast, bbq sauce and last carmelized onions.
Step 12 – Flip over empty side of wrap so it covers the other side, then brown it on both sides for a few minutes or until the cheese is melted.
Final Step – Plate with a side of bbq sauce and ENJOY!
Try them, you will not be dissapointed as they were A-M-A-Z-I-N-G!
I have to say I am very lucky to have a husband as a Cosmetologist…..as I get FREE cuts, trims, blow outs, flat irons and soon “highlighting” and/or “coloring” anytime I want! =)
And, I am VERY HAPPY to report that I did not have any Runner’s Knee pain at all during my run, which I attribute to the following:
- More rest! I finally got a full 8 hours+ on Friday night.
- No long runs! I continued to run every day or two, however I did not complete any long runs this past week (nothing over 4 miles).
- Ran slower! I made sure to pace myself so I would be running around 11 minute miles or slower.
Despite the fact that it was DIFFICULT to do the last 2 I did as I knew they would only aggravate my knee pain and could possibly make it worse, which I didn’t want to happen as the thought of not running at all frightens me………espically since the race I have been training for over the past 4 Months is only a week away! =O
In Past News – I forgot to post about Wednesday nights visit to the GYM! Check out what I did below, pretty much a repeat from the week before…………
Reach Your Better Body Goal – Trim from Tush to Toe Workout
- Split Squat
- Two-Arm Swing
- Lateral Squat
- Modified Deadlift
- Dumbbell Push-Up
- Single-Arm Row
- Curl to Press
- Dumbbell Side Plank
***2 or 3 sets of each, 10-15 reps each
The above left me VERY SORE for several days! In fact, my legs were still sore on Saturday morning during my run…….a “good sore” of course, which means you actually worked those muscles – – – always aim for soreness, just stay clear of PAIN! =)
Do Not Do I As I Did On Saturday!!!
Basically, I did not eat anything all day until almost 4pm!!! =O
Breakfast was skipped completely as was lunch technically since I didn’t eat until almost 4pm so that would be closer to dinner then lunch.
Why did I do this I am sure you are wondering!?!?!
Because I woke up to late to have breakfast. Then I ran and afterwards was running around like a “busy bee” doing this and that …….that food was just not a thought in my mind, so I forgot to eat!
However, my stomach started to remind me after 2pm with a vengences and I also started to get very “light headed” and “tired”! So please do not do as I did you will surely regret it as I did.
Once I finally ate I had some very good, a Greek “Traditional” Gyro at a local Greek Bistro!
My husband has been wanting to go for awhile so we did just that and man was it GOOD! I could have had 2 of them and the husband did. =O
Sunday morning was dedicated to House Cleaning and lots of it, check out what I did below over a 3 hour period:
- Cleaned all 3 bathrooms.
- Dusted the entire house.
- Cleaned the kitchen from top to bottom.
- Mopped bathrooms, kitchen and front hallway.
- Vacuumed the entire house.
Afterwards I headed to the Publix to do my weekly Grocery Shopping, which took about an hour+. Then it was back home to unpack everything and make lunch. I had a bowl of soup I got on sale at the store that wasn’t very good but I still ate it.
A few errands were ran after lunch and before I knew it dinner time was fast approaching so I got cracking on that by pulling out the grill.
And, as you might have guessed we had t-bone steak with steamed/grilled asparagus and a loaded sweet potato………..YUM!
Well, that was my weekend, very full but good! =)
How was yours!?!?!